Method of Using an Exercise Device Having an Adjustable Incline

ABSTRACT

An exercise device includes a vertical support member or tower; an adjustable incline having a first end and a second end, the first end of the adjustable incline adjustably supported by, and vertically movable with respect to, the vertical support member for adjusting the incline of the adjustable incline; a user support platform movably attached to the adjustable incline; first and second pulleys coupled to the adjustable incline; one or more cables extendable through first and second pulleys and coupled to the user support platform for movement of the support platform along the adjustable incline through cable movement; and a non-motorized lift assist mechanism coupled to the adjustable incline and configured to impart a force on the adjustable incline to assist a user in adjusting the incline of the adjustable incline. A selected sequence of exercises is performed by a user in two or more different exercise positions engaging the adjustable incline.

FIELD OF THE INVENTION

The present invention relates, in general, to an exercise device and a method of using the same. More particularly, the present invention relates to an exercise device and method wherein the exerciser exerts muscle force against an adjustable portion of the exerciser's own body weight, and other methods described herein.

BACKGROUND OF THE INVENTION

Personal body weight training and group body weight training classes are becoming increasingly more popular for improving health and fitness.

Exercise devices are known in which a user, positioned on a support platform, propels that support platform up an inclined ramp. One way by which the platform may be propelled is by pulling a cable connected to the support platform through a variety of pulleys positioned on the exercise device. By changing positions on the platform and by changing the method by which the platform is propelled, a user can exercise multiple muscle groups. Another way of using the platform is to detach the platform from the cables with the exerciser using body strength to push the platform up the incline while performing same types of exercise.

While early versions of these devices did not allow for easy storage, later designs were proposed that allowed for some type of disassembly in the design. Even the later designs do not, however, provide complete foldability of the exercise unit. The designs include some separate elements which must be disengaged to allow for foldability of the device. Thus, these designs cannot be folded and stored as a unit. Moreover, the designs are not easily converted from the folded stored state to an unfolded state for use.

Another problem with early versions of these devices is that they did not allow for a wide variety of different types of muscle exercises, especially multiple muscle exercises for each specific muscle group.

In view of the foregoing, there is a need for an inclined ramp exercise device which is easily foldable to a size which allows for easy storage, is easily unfolded into a useable state, and which allows for exercising multiple muscle groups and multiple exercises for each muscle group.

There is also a need for multiple exercises, sequences of exercises, instruction, and education related to an inclined ramp exercise device.

SUMMARY OF THE INVENTION

An aspect of the invention involves an exercise system and method of using a collapsible exercise device to perform sequences of selected different exercises. The method includes providing an exercise device having a vertical member and an adjustable incline having a first end and a second end, the first end of the adjustable incline pivotally coupled to, adjustably supported by, and vertically movable with respect to, the vertical support member for adjusting the incline of the adjustable incline, a user support platform movably attached to the adjustable incline, and a user performing a predetermined sequence of different resistance training exercises on the user support platform in a predetermined sequence of different body positions. In one aspect, the predetermined sequence of resistance training exercises and body positions is designed for speed and ease of body position transitions between exercises, and also minimizing or reducing transitions to provide more time for performing exercises on the adjustable incline.

Different accessories may be secured to the adjustable incline for performing various resistance training exercises. A folding squat platform may be pivotally and removably connected to the second end of the adjustable incline for performing some exercises. A squat stand may be provided for telescoping removable engagement with the folding squat platform. A push-up or pull-up bar is removably connectable to the second end of the adjustable incline for performing some exercises. A padded foot support may be removably connected to the second end of the adjustable incline. A dip bar assembly may be connected to the adjustable incline, the dip bar assembly including a pair of dip bars movable between at least a retracted, out-of-the way position, and a non-retracted, ready-for-use position. A foot support assembly is pivotally connected to the adjustable incline, and the foot support assembly is pivotable between at least a retracted, out-of-the way position, and a non-retracted, ready-for-use position. A weight bar may be attached to the user support platform for adding standard weight plates in order to achieve greater exercise resistance.

In one embodiment, the vertical support member includes a vertical support tower including a tower level track therein, the tower level tracks including multiple vertically spaced hooks, and the first end of the adjustable incline is pivotally connected to, and adjustably supported by the hooks of the tower level track. The vertical support member includes an automatic lift mechanism including a driving mechanism, upper and lower pulley assemblies, at least one of which is driven by the driving mechanism, and opposite vertical chains carried by the pulley, the adjustable incline is coupled to the opposite vertical chains, and positioning the first end of the adjustable incline at a desired height includes moving the first end of the adjustable incline up and down with the automatic lift mechanism. The collapsible exercise device is used for personal training. The collapsible exercise device may be used for group training, Pilates training, and rehabilitation. Positioning the first end of the adjustable incline at a desired height includes positioning the first end of the adjustable incline at a desired height level in accordance with a resistance chart indicating the effective weight for various height levels and bodyweights.

Implementations of the aspect of the invention described immediately above include one or more of the following. The vertical support member includes a base, and the exercise device includes a strut coupling the base to the adjustable incline, and the lift assist mechanism couples the strut to the adjustable incline and is configured to impart a force on the adjustable incline to assist a user in adjusting the incline of the adjustable incline. The lift assist mechanism couples the strut to the adjustable incline at a location between where the strut is coupled to the adjustable incline and the vertical support member, and the lift assist mechanism is configured to push upward and toward the vertical support member on the adjustable incline to assist a user in adjusting the incline of the adjustable incline. The adjustable incline includes a lower end adjacent the ground, the lift assist mechanism couples the strut to the adjustable incline at a location between where the strut is coupled to the adjustable incline and the lower end of the adjustable incline, and the lift assist mechanism is configured to pull downward and toward the vertical support member on the adjustable incline to assist a user in adjusting the incline of the adjustable incline. The vertical support member includes the lift assist mechanism incorporated therein. The lift assist mechanism includes a spring. The lift assist mechanism includes a gas spring. The lift assist mechanism includes a push-type gas spring. The lift assist mechanism includes a pull-type gas spring. The lift assist mechanism includes one or more coil springs. The one or more cables include a single cable with opposite ends, and further including handles each connected to the opposite ends of the single cable. The exercise device is collapsible. The non-motorized lift assist mechanism includes one or more non-motorized lift assist mechanisms. The first end of the adjustable incline is adjustably supported by the vertical support member using one or more of hooks, notches, slots, holes, pins, bars or the like. The vertical support member does not include hooks, notches, slots, or holes, and the first end of the adjustable incline includes a clamping mechanism that clamps onto the vertical support member of the vertical support member for adjustably supporting the first end of the adjustable incline by the vertical support member. The clamping mechanism(s) secure to vertical support member(s) by friction and/or a clamping force.

BRIEF DESCRIPTION OF THE DRAWINGS

The accompanying drawings, which are incorporated in and constitute a part of the specification, illustrate embodiments of the invention and, together with the description, serve to explain the objects, advantages, and principles of the invention. In the drawings,

FIG. 1 is a front perspective view of an embodiment of an exercise device;

FIG. 2 is a side perspective view of the exercise device shown in FIG. 1;

FIG. 3 is a front perspective view of the exercise device of FIGS. 1 and 2, with the glide board or user support platform raised at an angle to the slide rails;

FIG. 4 is a side perspective view of the collapsible inclinable exercise device of FIG. 3 with the glide board adjusted into the same raised position

FIG. 5 is a side elevation view of the exercise device shown in FIG. 1 to 4 with the incline adjusted to a substantially horizontal orientation;

FIG. 6 is a side elevation view of the device shown in FIG. 1 to 5 in a partially collapsed condition;

FIG. 7 is a side elevation view similar to FIG. 5 but illustrating a substantially collapsed condition;

FIG. 8A to 8I are perspective views of various accessories for the exercise device of FIGS. 1 to 7 which may be used for performance of different exercises;

FIG. 9 is a perspective view of another embodiment of an adjustable incline exercise device;

FIG. 10 is a side elevation view of the adjustable incline exercise device of FIG. 9;

FIG. 11 is a side elevation view illustrating the exercise device of FIGS. 9 and 10 in a partially collapsed condition;

FIG. 12 is a rear perspective view of the exercise device shown in FIG. 9 to 11 in a folded state.

FIG. 13 is a perspective view of an embodiment of exercise device similar to the embodiments of the exercise devices shown in FIGS. 1-12 and including an automatic lift mechanism for automatically setting the height and angle of the rails and user support platform.

FIG. 14 is a perspective view of an embodiment of the internal construction of the tower illustrated in the exercise device of FIG. 14.

FIG. 15 is a perspective view of an embodiment of an automatic lift mechanism of the exercise device of FIG. 14.

FIG. 16 is an exemplary resistance chart of resistance against degree of incline of the adjustable incline for the exercise device illustrated in FIGS. 9-12.

FIG. 17 is an exemplary resistance chart similar to FIG. 16 but with resistance as a percentage of bodyweight.

FIG. 18 is an exemplary resistance chart of resistance against degree of incline for the exercise device illustrated in FIGS. 1 to 7.

FIG. 19 is an exemplary resistance chart similar to FIG. 18 but with resistance as a percentage of bodyweight.

FIG. 20 illustrates a seated forward body position for performing a first selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 21 illustrates a seated lateral body position for performing a second selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 22 illustrates a kneeling lateral body position for performing a third selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 23 illustrates a seated backward body position for performing a fourth selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 24 illustrates a kneeling backward body position for performing a fifth selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 25 illustrates an upright supine body position for performing a sixth selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 25A illustrates a modified upright supine position when using a leg pulley system;

FIG. 25B illustrates a modified upright supine bridge position;

FIG. 26 illustrates an inverted supine body position for performing a seventh selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 27 illustrates an upright prone body position for performing an eighth selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 27A illustrates an alternative upright prone starting position with a leg pulley system;

FIG. 28 illustrates an inverted prone body position for performing a ninth selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 29 illustrates an upright side lying body position for performing a tenth selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 29A illustrates a start position for a hip adduction exercise using a leg pulley system;

FIG. 29B illustrates an end position for the hip adduction exercise;

FIG. 30 illustrates a base stand body position for performing an eleventh selection of resistance training exercises on the exercise device of FIGS. 1 to 7;

FIG. 31 is a flow diagram illustrating an example of one sequence of exercises using the exercise device of FIG. 5.1 to 7;

FIG. 32 illustrates a flow diagram similar to FIG. 31 but with a modified exercise sequence;

FIG. 33 is an exemplary chart with guidelines for improving strength using the exercise device;

FIG. 34 is an exemplary chart with guidelines for a more advanced strength improving exercises routine using the exercise device;

FIG. 35 is an exemplary chart with guidelines for improving balance using the exercise device;

FIG. 36 is an exemplary chart with guidelines for a strength and endurance device; and

FIG. 37 is an exemplary chart with guidelines for cardio-resistance training using the exercise device.

DETAILED DESCRIPTION OF PREFERRED EMBODIMENTS

Certain embodiments as disclosed herein provide for a functional body weight exercise method and system for performing resistance training exercises on an exercise device having an adjustable incline.

After reading this description it will become apparent to one skilled in the art how to implement the invention in various alternative embodiments and alternative applications. However, although various embodiments of the present invention will be described herein, it is understood that these embodiments are presented by way of example only, and not limitation. As such, this detailed description of various alternative embodiments should not be construed to limit the scope or breadth of the present invention.

FIGS. 1 to 15 illustrate different embodiments of adjustable incline exercise devices and accessories for use with the exercise devices, which may be used in embodiments of the functional body weight exercise method and system described below in connection with FIGS. 16 to 37. The adjustable incline exercise devices in one embodiment are Total Gym Incline Bodyweight Trainers manufactured and sold by Total Gym of San Diego, Calif., and are also described in U.S. Pat. Nos. 7,270,628, 7,503,880, 7,766,801, and 8,323,151, and U.S. Pat. App. Pub. No. 2012/0053028, the contents of each of which are incorporated herein by reference.

FIG. 1 to 7 illustrate a first inclinable exercise device 100 which includes tower 120 with a carriage 130 vertically slidable along the tower 120. Pivotally connected rails 140, 150 are pivotally secured to carriage 130 at the upper end of rails 150. A user support platform or glideboard 210 with rollers (not shown) rolls along rails 140, 150.

Bottom rails 140 are pivotally coupled to top rails 150 at pivot(s)/hinge(s) A. Top rails 150 are pivotally connected to carriage 130 at pivot(s)/hinge(s) B. A plyo strut 160 is pivotally connected at one end to a base 170 at pivot(s)/hinge(s) C and is pivotally connected at an opposite end to bottom rail 140 at pivot(s)/hinge(s) D.

A lift-assist mechanism 180 is pivotally connected at one end to the plyo strut 160 at pivot(s)/hinge(s) 190 and is pivotally connected at an opposite end to the top rails 150 at pivot(s)/hinge(s) 200. In the embodiment shown, the lift-assist mechanism 180 includes two push-type gas spring/struts 244 between the plyo strut 160 and the upper rail 150. The gas struts attach at angles to prevent pinch point(s) and to balance the load symmetrically. The combined force of the gas struts performs two separate functions: 1) level change lift assist, and/or 2) fold lift assist. The push-type gas spring provides an upward angled force towards the pivot(s)/hinge(s) 200, reducing the upward force and work required by a user when raising the height and increasing the angle of the top rails 150 relative to the ground and when folding/collapsing the inclinable exercise device (see FIGS. 6 and 7). This upward force imparted by the lift-assist mechanism 180 also makes it easier to lower the height and reduce the angle of the top rails 150 because it reduces the lifting work required of the user.

The carriage 130 is coupled to pulley arms 220B. Pulleys 230 are adjustably attached to pulley arms 220B via pulley locator clamps 231. A connector extends through the pulleys 230 and connects to the user support platform 210. The connector may be of any suitable well-known type, but is preferably a cable with handles at each end. The cable extends through the pulleys 230 positioned on the pulley arms 220B and loops through a third pulley attached to the user support platform 210. The third pulley is positioned along the lateral centerline of the user support platform. This position allows for unilateral (i.e. one arm), bilateral (i.e., two arm) and static equilibrium (i.e. holding the user support platform 210 suspended by keeping a constant force on each handle) use. The cable is of sufficient length to extend through the pulleys 230 and allow the exerciser to grasp one or both of the handles while the exerciser is on the user support platform 210 and the user support platform 210 is at rest. In an alternate embodiment, the connector is two separate cables extending through the pulleys 230 with each cable fixedly attached to the user support platform 210.

The pulley locator clamps may be positioned on the inner or outer upright position of each pulley arm 220B, depending on the type of exercise, e.g., high, a mid to high position, a middle position, a low to mid position (as seen in FIG. 1) and a low position, on the inner or outer position of pulley arms 220B, as described below in connection with various different exercises which can be performed on the device 100.

As shown in FIGS. 1-4, the collapsible inclinable exercise device 100 includes tower cap 232, fold bar 234, pulley attach bars 550, incline scale 236, cable handles 238, tower foot 240, foot holder 242, gas struts 244, squat stand 246, squat handle, squat adjust lever 250, squat forks 252, rail base 254, rail foot 256, removal pull pin 258, squat fold pull pin 260, index pin plate 262, glideboard “D” ring 264, rail fold latch/arm/lever 400, rail lock 350, transport wheels 268, tower lift-lock lever 270, center pulley storage ring 272, rail incline release lever 274, foot holder removal pull pin 276, foot holder lowering lever 278, incline up/down switch 280, LED 282, remote control cable handlebars 284, glideboard frame 286, tilt adjust lever 288, and safety key.

The user support platform or glideboard 210 may be a standard or non-adjustable glideboard or may be an adjustable glideboard movable between a position flat against the incline rails 140, 150 as seen in FIGS. 1 and 2 and a selected inclined position as illustrated in FIGS. 3 and 4, using tilt adjust lever 288. This allows the user to adapt the glideboard to promote better spinal positioning during an exercise.

With reference to FIGS. 2-6, the collapsing mechanism 110 includes the pivot(s)/hinge(s) A, B, C, D located at strategic locations on the inclinable exercise device so as to facilitate collapsing and deployment of the inclinable exercise device while preventing the tower 120 from accidentally toppling over during collapsing, deployment, and/or use. In FIGS. 5-7, lines identified as Link 1 L1 (or top rail 150/Link 1 L1), Link 2 L2 (or bottom rail 140/Link 2 L2), Link 3 L3 (or plyo strut 160/Link 3 L3), and Link 4 L4 (or tower 120/Link 4 L4) are shown between pivot(s)/hinge(s) A, B, C, D. These lines are shown to assist the reader in understanding the invention and do not represent any structural elements. The inclinable exercise device is indicated herein as having a four-bar linkage between top rail 150/Link 1 L1, bottom rail 140/Link 2 L2, plyo strut 160/Link 3 L3, and tower 120/Link 4 L4. It should be noted that the lift-assist mechanism 180 is not shown in FIGS. 5 to 7 in order to assist the reader in understanding the collapsing mechanism.

Pivot(s)/hinge(s) A allows the top rails 150 and the bottom rails 140 to pivot relative to each other, which is important when collapsing/folding the rails 140, 150 together for storage of the inclinable exercise device 100. Pivot(s)/hinge(s) B allows the top rails 150 to pivot relative to the carriage 130, which is important when adjusting the height of the carriage 130/incline of the rails 140, 150. Pivot(s)/hinge(s) C is positioned relative to the base and relative to carriage 130 and rails 140, 150 so that the tower 120 is always structurally supported (e.g., to prevent the tower 120 from accidentally falling over during collapsing and deployment of the inclinable exercise device 100). For example, as shown in FIG. 5, even when the carriage 130 is at its lowest position relative to the tower 120, pivot(s)/hinge(s) B are above pivot(s)/hinge(s) C, which are at the base 170. Because the lateral movement of the tower 120 is restricted at two vertically spaced points, one at the base 170, one vertically spaced above the base 170, the tower 120 may lean slightly away from vertical, but is prevented from toppling over. Pivot(s)/hinge(s) D is positioned relative to the pivot(s)/hinge(s) A so that the lift-assist mechanism 180 can provide folding assistance when folding/collapsing the rails 140, 150 and the inclinable exercise device 100.

With reference to FIG. 2, the lift-assist mechanism 180 (e.g., gas strut) is attached between the plyo strut 160 and the top rail 150. When raising the carriage 130 and the angle of the rails 140, 150 to adjust the incline of the rails 140, 150, the carriage 130 slides along the tower 120. The top rails 150 and the bottom rails 140 act together as a single link. The tower 120 anchors the lower pivot point C of the plyo strut 160. The force of the strut 180 acts strongly to rotate Link 2 L2/bottom rail and Link 1 L1/top rail about pivot(s)/hinge(s) D to provide lift assistance, reducing the upward force and work required by a user when raising the height and increasing the angle of the top rails 150 relative to the ground.

When folding the inclinable exercise device with the carriage 130 lowered to its lowest vertical position, the tower 120 and the carriage 130 remain relatively stationary, anchoring the lower end of the plyo strut 160. The force of the lift-assist mechanism 180 acts roughly along the top rail 150/Link 1 L1. This causes the lower rail 140/Link 2 L2 to rotate around pivot(s)/hinge(s) D, the top pivot of the plyo strut 160/Link 3 L3. This mode of force is referred to herein as fold, folding, or collapsing assistance.

With reference to FIG. 4, when the rails 140, 150 are at the lowest angle possible, the top rail 150/Link 1 L1 and the bottom rail 140/Link 2 L2 are in toggle (i.e., they are in line and can exert maximum force from one to another). The tower 120 is a sliding link (Link 4 L4), which is mostly vertical. Since there is vertical separation between pivot(s)/hinge(s) B and C, even when the rails 140, 150 are at the lowest angle possible, the tower 120 is supported so it will not fall down.

FIGS. 8A to 8I illustrate some accessories which may be used with the exercise device 100 for performing certain exercises. FIG. 8A illustrates an optional closed chain platform attachment 10. FIG. 8B illustrates an optional press bar 12 for selective attachment to the lower rail for performing press exercises. FIG. 8C illustrates an optional standing platform or foot stand 14 which creates an extension of glideboard 210 for lunges and other trunk exercises. FIG. 8D illustrates a telescoping toe bar 15 which may be used for footwork and other upper and lower body exercises. FIGS. 8E and 8F illustrate retractable dip bars 16 in a stored position and raised position, respectively. When raised, dip bars 16 may be used for triceps exercises. FIG. 8G illustrates a weight bar 18 which may be attached to the glideboard 210 to allow standard weight plates to be added for greater exercise resistance. FIG. 8H illustrates a pull-up bar 20 attached to the upper slide rails 150 which provides wide, narrow and hammer grip positions. FIG. 8I illustrates an additional platform or SCRUNCH® accessory 22 which may be added in order to perform additional abdominal exercises. Platform 22 has handles 22A and pad or padding 22B.

FIGS. 9 to 12 illustrate a modified collapsible exercise device 30 constructed in accordance with an embodiment. The collapsible exercise device 30 is shown in an unfolded state in FIGS. 9 and 10, a partially folded state in FIG. 11, and a fully collapsed and folded state in FIG. 12. Collapsible exercise device 30 includes a vertical support member or tower 32 having a base 34 and a tower housing 35. The tower housing 35 extends upward from the intermediate base section of the base 34. The tower housing 35 includes front and rear faces and opposite symmetric sides 38. The sides 38 include tower level tracks 39 with multiple tower level hooks 40 evenly vertically spaced along the tracks 39.

Slide bars 42 extend inwardly from proximal ends of a pair of upper rails 44. The inwardly extending slide bars 42 may be slid up or down in the tower level tracks 39 and set in corresponding tower level hooks 40 to a desired height. The slide bars 42 may be removable from the upper rails 44. A pair of lower rails 45 is pivotally connected to the upper rails 44 at rail pivot points 46. A strut 48 is pivotally connected to the base 34 at pivot pin 50 and is also pivotally connected to the rail at pivot points 46. The strut 48 includes an upper strut post 54 matingly received within a lower strut post 55. The strut posts may be locked with respect to each other with a spring-loaded pull pin 56 and lateral holes in the upper strut post 54.

In an alternate embodiment, one end of the strut 48 may be pivotally connected to the upper pivot bar 52, while the other end includes a support platform that rests on a floor.

A user support platform or glideboard 60 is slidably attached to the rails 44, 45 through a support frame and rollers (not shown) on the support frame. The platform may include a support pad. A bumper (not shown) may be positioned on the lower rails 45 to prevent the user support platform 60 from rolling all the way down the lower rails 45.

A folding squat platform 62 at the lower end of the inclined rails includes opposite parallel rails 64 joined by perpendicularly extending cross rail 65, and squat pad 63 secured across rails 64. Curved portions 66 of the rails 64 are joined by cross rail 66, and rails 64 and the cross rail 66 are supported by a generally cylindrical cross member 68. The cross member 68 extends perpendicularly between the distal ends of the lower rails 45, joining the lower rails. Ends of the cross member 68 extend laterally beyond the distal ends of lower rails 45 and may carry rollers or wheels for rolling this part of the exercise device 30 along the floor.

The folding squat platform 62 may be removed from the distal ends of the lower rails 45 by pulling the pull pins 69 out of the pin holes and removing the folding squat platform 62 from the lower rails. A telescoping toe bar accessory such as accessory 15 of FIG. 8D, a standing platform 14 as illustrated in FIG. 8C, modified pad 10 as illustrated in FIG. 8A, or press bar 12 of FIG. 8B may be attached to the ends of side rails 45 of the exercise device 30 or the side rails 140 of exercise device 100 of FIGS. 1 to 7 in the same manner as the telescoping squat stand 62 or 248.

A folding foot platform 700 may positioned in an unretracted or unfolded state or a retracted and folded state between upper slide rails 44, as illustrated in FIGS. 9 to 11. Cylindrical toe cushions 750 and heel cushions 780 cover T-shaped end portions of a receiving member of platform 700. Folding, combination pulley-support and pull-up bars 830 are mounted on opposite sides 38 of the upright housing 35 and are pivotally connected to the proximal ends of the respective upper rails 44. For normal use, the bars 830 may be moved to the position shown in FIG. 1 and locked into place using a pull pin. For performing different exercises, the bars may be rotated into different orientations. FIG. 12 illustrates bars 830 moved into a position parallel with rails 44 when the exercise device is collapsed. Pulleys 940 are slidably attached to the bars 830. Each pulley 940 includes a collar 950 and a spring-loaded pull pin 960. An exerciser may move each pulley 940 to a desired position on the bar 830 by pulling on the pull pin 960, sliding the pulley 940 via the collar 950 to a desired position on the bar 830, and releasing the pull pin 960 to lock the pulley 940 in place on the bar 830. It should be noted, the pulley 940 may be slid onto sections or elbows other than the inner tubular section to which it is attached in FIG. 9.

A connector extends through the pulleys 940 and connects to the user support platform 60. The connector may be of any suitable well-known type, but shown by way of example in FIGS. 9 to 12 is a cable 970. The cable 970 includes handles 980 (connected via links 990) at each end and extends through the pulleys 940 positioned on the combination pulley-support and pull-up bars 830 and loops through a third pulley 1000 attached to the user support platform 60. The third pulley 1000 is positioned along the lateral centerline of the user support platform 60. This position allows for unilateral (i.e. one arm), bilateral (i.e., two arm) and static equilibrium (i.e. holding the user support platform 60 suspended by keeping a constant force on each handle 980) use.

The cable 970 should preferably be of sufficient length to extend through the pulleys 940 and allow the exerciser to grasp one or both of the handles 980 while the exerciser is on the user support platform 60 and the user support platform 60 is at rest.

In an alternate embodiment, the connector may be two separate cables extending through the pulleys 940 with each cable fixedly attached to the user support platform, as in the first embodiment.

In some examples of exercises using either exercise device 100 of FIGS. 1 to 7 or exercise device 30 of FIGS. 9 to 12, the exerciser positions himself or herself on the user support platform and grasps one or both of the handles. The exerciser then draws one or both of the handles toward the exerciser and by doing so transports the user support platform up along the lower rails and upper rails. In other exercises, the platform is lowered down the rail. Other exercises may not use the cables and handles.

By varying the height of the proximal ends 220 of the upper rails 230 on the vertical support tower 110, the angle θ (shown in FIG. 10) may be adjusted. The adjustment of this angle θ alters the percentage of the exerciser's weight which the exerciser's muscles are moving. This allows for adjustment of the intensity of the exerciser's workout. Weight bars 18 as illustrated in FIG. 8G may be added to the user support platform of either exercise device so that weight plates (not shown) may be positioned on the weight bars, thus adding to the weight propelled by the exerciser's muscles.

The exerciser may vary the position of the pulleys 940 on the combination pulley-support and pull-up bars 830 in the manner described above. For example, the pulleys 940 may be raised or lowered on the inner tubular sections 870 so that the handles 980 and pulling motion are at a more comfortable orientation or to work different muscle groups. The pulleys 940 may be moved to the outer tubular sections 860 (or other sections) for a wider grip and motion of the handles 980 or to work different muscle groups.

An exerciser may also vary the resistance while working upper body muscles by positioning him or herself on the user support platform 210 or 60 with the exerciser's feet on the squat stand 246, 62 or floor. The legs and lower body then provide assistance in moving the user support platform, lessening the load on the upper body muscles. The exerciser may also use the squat stand to perform squat exercise for the lower body muscles.

In an alternate embodiment, an exerciser may lie on the user support platform 210, 60 with the exerciser's feet positioned in the foot platform. By bending the exerciser's legs, the exerciser draws the user support platform up along the rails. The exerciser may also perform sit ups on the user support platform by securing his or her legs in the foot platform. In a further exercise example, the squat stand 246, 62 may be replaced with the press bar accessory 12 and the exerciser may lie on the user support platform and use the press bar accessory 12 to perform a military press or similar exercise.

In another embodiment, the exerciser may lie on the user support platform 210, 60, grip the handles of the dip bar accessory 20, and perform dips, exercising the arms and chest.

With reference to FIGS. 13 to 15, an alternative embodiment of an exercise device 1100 will now be described. The exercise device 1100 is similar to the exercise devices shown and described above with respect to FIGS. 1-12, except the exercise device 1100 includes an automatic lift mechanism 1110 (FIG. 15) to set the height and angle of the slide rails 140, 150 or 44, 46 and user support platform 210 or 60. This eliminates the need for a user to manually set the height and angle of the rails 44, 46 and user support platform 60 as in the previous embodiment. The exercise device 1100 includes a tower 1120 with a tower housing 1130 extending from an intermediate base section 1140 of a base 1150. The tower housing 1130 includes a front vertical face 1160, a rear vertical face 1170, and opposite symmetric sides 1180. The sides 1180 include elongated vertical tracks 1190. Slide bars 1210 extend inwardly from proximal ends of the upper rails 44. The inwardly extending slide bars 1210 are coupled to chains 1230 (FIG. 15) of the automatic lift mechanism 1110 through couplers 1240.

With reference to FIG. 14, an inner frame assembly 1250 of the tower 1120 is shown. The inner frame assembly 1250 includes the sides 1180 extending from the base 1150 and a horizontal cross support 1260 spanning the distance between the sides 1180 at a top of the frame assembly 1250. Near a bottom of the frame assembly, between the sides 1180, a driving mechanism 1270 (e.g. motor with attached power cord) of the automatic lift mechanism 1110 is disposed.

With reference to FIG. 15, the automatic lift mechanism 1110 includes opposite chains 1230, an upper pulley assembly 1280, and driving mechanism 1270, which includes lower pulleys 1290 and shafts 1300. The upper pulley assembly 1280 includes opposite pulleys 1310 and shaft 1320. In use, after the driving mechanism 1270 is plugged into a wall outlet, the automatic lift mechanism 1110 is actuated to raise or lower the height and angle of the rails 44, 45 and user support platform 60. This may be accomplished with a three-way toggle switch that may be set to an up or raise position for causing the driving mechanism 1270 to rotate in one direction to increase the height and angle of the rails and user support platform, may be set to an down or lower position for causing the driving mechanism 1270 to rotate in an opposite direction to decrease the height and angle of the rails and user support platform, and may be set to a third neutral position where the driving mechanism 1270 is off and the height and angle of the rails and user support platform is locked in place. Varying the height and angle of the rails and user support platform varies the portion of the exerciser's own body weight that the user exerts muscle force against during use of the exercise device 1100.

The resistance required at each incline level, taking into consideration the weight of the participant and any added weights, can be found on the Resistance Charts illustrated in FIGS. 16 to 20. The Resistance Chart is customized to indicate the exercise load required at each level of exercise device 100. FIGS. 16 and 18 include the resistance in pounds for each incline level from flat to 26 with a standard glideboard (non-adjustable) and an adjustable glideboard as illustrated in FIGS. 3 and 4, respectively. FIGS. 17 and 19 indicate resistance as a percentage of body weight over the same range of incline level. The exercise device 100, 30 uses a variable-angle incline plane to create exercise resistance by modifying the user's body weight—the steeper the angle, the more resistance. The resistance values given in the charts in FIGS. 16 to 19 are valid for all of the preceding embodiments, but not all models can accommodate the entire range shown. The resistance in the charts is modified based on cable usage to provide the actual resistance for a particular exercise, as follows:

-   -   A) The table values are unchanged for two hand pulls on the         bars, squats, and pulley handles when there is no connection to         the glideboard.     -   B) The resistance table value is divided by 2 to give the actual         resistance for two hand pulls when the center pulley is         connected to the glideboard (as in FIGS. 9 to 12).     -   C) The resistance table value is divided by 3 for unilateral         movements or when using only one handle when the center pulley         is connected to the glideboard and the other handle is not held.     -   D) The resistance table value is divided by 4 for unilateral         movement with one static hold, i.e. one handle is held         stationary while pulling with the other handle with the center         pulley connected to the glideboard.

In the following paragraphs, methods or programs for incline bodyweight training using an inclinable exercise device are described. Some of the additional aspects of the invention described in the following paragraphs include, but not by way of limitation, one or more methods of teaching or instructing, one or more methods of teaching or instructing with respect to an embodiment of the exercise device, one or more methods of using an embodiment of the exercise device, one or more methods of using one or more features of an embodiment of the exercise device, one or more methods of exercising, training, or rehabilitating, and an embodiment of the exercise device. Although the methods in the following paragraphs may be described in a specific order and may be described as including steps performed in a specific order, in one or more alternative embodiments or aspects, one or more of the methods may be performed in a different order than that described and/or one or more steps of one or more of the methods may be performed in a different order than that described. Further, one or more of the methods and/or one or more of the steps may include fewer methods/steps, additional methods/steps, and/or some of the methods/steps combined with different methods/steps.

In one embodiment, a functional body weight exercise training method for training a group of individuals on a plurality of adjustable incline exercise devices as described above in connection with FIGS. 1 to 15 is provided. This provides a series of high or medium intensity muscular endurance exercises in a set of eleven different body positions as illustrated in FIGS. 20 to 30. Each exerciser uses one of the exercise devices and can perform a predetermined sequence of multiple different exercises in different body positions on the same device (similar to circuit training but without having to move between different types of exercise devices). By offering a variety of exercises and the freedom of a dynamic pulley system, the method allows for enhanced muscle development, core integration, increased joint range of motion and improved stability.

The exercise training method in one embodiment uses the following eleven basic body positions on the user support platform of an adjustable incline exercise device, along with variations in some of the basic body positions for different or more difficult exercise levels. FIGS. 20 to 30 illustrate the eleven body positions on the exercise device 100 of FIGS. 1 to 7, but it will be understood that different adjustable incline exercise devices may be used with the same body positions in other embodiments. In each of the following positions, the exerciser first adjusts the tower level to the appropriate incline for their skill level, and secures the pulley locator clamps for pulleys 230 at the appropriate position on the LAT bars 220B. Cable adjustments may also be necessary, as discussed below.

-   -   1. A seated forward position 80A as illustrated in FIG. 20. In         this position, exerciser 80 is seated on the glideboard 210 at a         selected incline angle, facing forward and away from tower 120,         while gripping handles 238 with both hands next to the rib cage         and the knees slightly bent. Hands and elbows are at chest         height with palms facing down. Cable 236 extends around a pulley         82 attached to the center of the glideboard.     -   2. A seated lateral position 80B as illustrated in FIG. 21. In         this position, exerciser 80 is seated on glideboard 210 facing         sideways and grips one handle 238 with one or both hands while         the other handle hangs down and is stopped at pulley 230. The         center pulley 82 is attached to glideboard 210.     -   3. A kneeling lateral position 80C as illustrated in FIG. 22. In         this position, exerciser 80 faces sideways as in position 80B         but kneels on glideboard 210. The folding squat platform 246 may         also be removed in this position. The center pulley 82 remains         attached to the glideboard. The exerciser grips one handle with         either hand, with other handle hanging down and stopped at its         pulley.     -   4. A seated backward position 80D as illustrated in FIG. 23. In         this position, user 80 straddles the slide rails and sits         towards the upper edge of the glideboard with the arms extended         forward and the hands gripping handles 238. The center pulley is         again attached to the glideboard.     -   5. A kneeling backward position 80E as illustrated in FIG. 24.         In this position, user 80 kneels towards the top half of         glideboard 210 facing the tower, and sits back on the heels in         an upright, low kneeling position with the arms extended         directly towards pulleys 230. The center pulley is attached to         the top of the glideboard.     -   6. An upright supine position 80F as illustrated in FIG. 25.         This position may be used both for closed chain exercises         (without using cable 236 or handles 236) and for dynamic cable         exercises. In FIG. 25, an exerciser 80 positioned for closed         chain exercises is shown. Prior to adopting this position, the         pulley 82 is disconnected from the glideboard and the handles         are stowed. The exerciser faces away from tower 120, straddles         the rails, and sits towards the bottom edge of the glideboard,         then lies back with their head supported towards the upper edge         of the glideboard and feet engaging squat stand 246. FIG. 25A         illustrates use of a leg pulley system 70 with an ankle strap 72         in a modified upright supine position without the squat stand.         FIG. 25B illustrates a modified upright supine bridge position         in which the user raises their lower body from the glideboard         210.     -   7. An inverted supine position 80G as illustrated in FIG. 26.         Again, this position may be used for both closed chain and         dynamic cable exercises, and a user can readily move from the         upright supine position 80F into this position. In this         position, folding foot holder 700 described above is moved into         the raised position. While sitting near the upper edge of the         glideboard 210, the exerciser grasps the foot holder to move the         glideboard up the rails, then secures their feet between the         pads. They then lie back, ensuring their head is fully         supported, extend their legs, and place their arms crossed over         their chest or lightly behind the head.     -   8. An upright prone position 80H as illustrated in FIG. 27. The         squat stand is removed for exercise in this position, and the         adjustable incline is adjusted to an appropriate angle (exercise         intensity increases with decreasing rail angle). In the basic         starting position of FIG. 27, the center pulley is disconnected         from the glideboard and the glideboard is located at the bottom         of the rails. The exerciser places their forearms on the         glideboard with palms facing in and feet on the floor. The knees         are raised off the glideboard and the neck, shoulders, hips and         legs area aligned into a level plank position. The glideboard         can remain at the bottom of the rails in a closed position or         shifted up the rails in a more advanced “open position”. FIG.         27A illustrates a modified upright prone position using the leg         pulley system 70.     -   9. An inverted prone position 80I as illustrated in FIG. 28. In         the inverted prone position of FIG. 28, the squat stand 246 is         removed and replaced by press bar 12, but this position may be         used with other accessories and with no accessory at the lower         end of the rails to perform alternative exercises, as described         in more detail below. In the illustrated position, the exerciser         80 is grasping the press bar facing downward on the glideboard         210, which is positioned in a lower part of the slide rails,         with the torso lowered down onto the glideboard and the chest         near the bottom of the glideboard. The knees are extended with         the feet positioned outside the rails, but the knees may         alternatively be flexed.     -   10. An upright side lying position 80J as illustrated in         FIG. 29. In this position, the squat stand 246 is removed. A leg         pulley system accessory 90 with an ankle harness 92 is attached         to the tower 120. Use of this system is described in more detail         below. The glideboard is disconnected from the pulleys. The         glideboard is positioned at the lower end of the rails and the         exerciser 80 is positioned on their side, facing to one side,         with their head towards the tower 120 and resting on one elbow.         The glideboard can remain at the bottom in a “closed” position         or may be raised up the rails for a more difficult “open”         position. FIGS. 29A and 29B illustrate a side lying position         using leg pulley system 70 to perform a hip adduction exercise.     -   11. A base standing position 80K as illustrated in FIG. 30. This         position is used for performing lunges. The squat stand is         removed and the glideboard is positioned at the lower end of the         rails. The exerciser 80 stands behind the lower rail base,         facing the tower 120. One foot is placed towards the middle of         the glideboard 210.

The various exercises which can be performed in each of the above positions will now be described in more detail. In all of the exercises referring to the option of “static equilibrium” as a movement variation, this variation involves moving the glideboard or user support platform to a raised position on the incline, and holding it in this position during the exercise.

I. Exercises in Seated Forward Body Position (FIG. 20)

Equipment Modifications and Progressions.

-   -   Lower adjustable glideboard to promote neutral spine position.     -   Raise adjustable glideboard to challenge mobility and awareness.     -   Use weight bar accessory to increase resistance.     -   Modify adjustable pulley position to vary line of pull. Add         cable extension kit for taller users.

User Modifications and Progressions.

-   -   Place feet on floor to self-spot.     -   Straddle the rails to promote a neutral spine position.     -   Extend the legs on the glideboard to challenge hamstring         mobility.     -   Adjust body position on glideboard for more/less ROM.     -   Vary grip positions.

General Movement Variations.

-   -   Static equilibrium—from the starting position, bring the         glideboard up the rails by using one handle. without moving the         glideboard, move both arms in the opposite directions         simultaneously.     -   Unilateral—from the starting position, use one hand while the         opposite arm remains static. return with control to the starting         position.

Trainer Tips.

-   -   Place hand(s) on glideboard to assist or resist the movement.

Safety.

-   -   Maintain upright posture throughout each exercise (neutral         spine).     -   Keep wrists in a neutral position.     -   Care should be taken to avoid hyperextension during horizontal         abduction of the shoulder.     -   Move in a controlled motion throughout the entire exercise.     -   Avoid excessive shoulder elevation, protraction and retraction         during the movement.     -   All movements should be pain free.

Strength, Mobility and Awareness (SMA).

-   -   Strength. Regression         -   Self-spot with feet on the floor (in seat position).         -   Shorten the lever length (bend elbows to shorten the lever).         -   Trainer assists glideboard movement.         -   Lower the incline.         -   Unilateral cable work, handles separated.     -   Progression         -   Add weight to the glideboard, i.e., weight bar. lengthen the             lever (straighten elbows to lengthen the lever).         -   Trainer adds resistant to glideboard movement.         -   Raise the incline.         -   Use both handles in one hand.         -   Remove pulley from the glideboard.

Mobility.

-   -   Regression         -   Straddle glideboard or sit cross legged to promote neutral             spine.         -   Reduce or alter ROM, i.e., narrow press.         -   Self-spot with feet on floor.         -   Trainer spot glideboard during end ROM.     -   Progression         -   Modify adjustable pulley position to increase ROM.         -   Increase or alter ROM, i.e., chest fly.         -   Position the body on the glideboard to maximize available             ROM.         -   Raise adjustable glideboard.

Awareness.

-   -   Regression         -   Position the participant(s) in neutral spine focus on             alignment.         -   Bilateral exercise.         -   Work through a fixed or partial ROM.         -   Predictable tempos.         -   Lower the incline.     -   Progression         -   Allow the participant to have free ROM or repeat the exact             ROM.         -   Unilateral or single cable movement—focus on spinal             position.         -   Lower the incline.         -   Unpredictable tempos.         -   Static equilibrium.         -   Trainer encourages multi directional movement.         -   Closed eyes.

1. Chest Press.

Prime Movers.

-   -   Pectoral group, triceps, deltoids (anterior).

Equipment Settings

-   -   Center pulley—attached to glideboard.     -   Pulley locator clamps—mid to high inner position.     -   Tower height—low to mid level.     -   Adjustable glideboard—low to mid level.

Optional Accessories:

-   -   Weight bar,     -   Cable extension kit.

Starting Position for Chest Press:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the top edge of the glideboard. Position handles next to the rib         cage with cables on the inside of the forearm. With tension in         the cables, position the legs on the glideboard with knees         slightly bent. Bring the handles and elbows up to chest height         with palms facing down.

Position Variations:

-   -   Self-spot (feet on floor).     -   Straddle.     -   Cross-legged.     -   Extended legs.     -   Hinge forward at hips to emphasize lower pectorals and abdominal         stabilization.     -   Low kneeling (see kneeling forward position, below).     -   Vary grip positions.

Movement Description:

-   -   From an upright seated position, press the handles forward at         chest height. Maintain a stable trunk as the hands return with         control back to the starting position.

Movement Variations:

-   -   Static equilibrium unilateral.     -   press with one arm at a true, alternating left and right         incline.     -   press arms upwards.     -   Decline         -   press arms downward.     -   Narrow         -   Press arms inward and forward.         -   Single cable.

2. Chest Fly Exercise

Prime Movers

-   -   Pectoral group, deltoids (anterior).

Equipment Settings

-   -   Center pulley—attached to glideboard.     -   Pulley locator clamps—high outside position.     -   Tower height—low to mid level.     -   Adjustable glideboard—low to mid level.

Optional Accessories

-   -   Weight bar     -   Cable extension kit.

Starting Position for Chest Fly:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower straddle the rails and sit toward the         top edge of the glideboard. Position handles next to the rib         cage with cables on the outside of the forearm. With tension in         the cables, position the legs on the glideboard with knees         slightly bent. Press handles forward at chest level with palms         facing in.

Position Variations

-   -   Self-spot (feet on floor).     -   Straddle.     -   Cross-legged.     -   Extended legs.     -   Hinge forward at hips to emphasize upper pectorals and         shoulders.     -   Hinge backward at hips to emphasize lower pectorals and         abdominal stabilization.     -   Low kneeling (see kneeling forward template).

Movement Description

-   -   From an upright seated position, slowly lower the glideboard         down the rails by opening the arms wide with a slight bend in         the elbows. Maintain a stable trunk as the shoulders move         through a comfortable range of motion and return with control         back to the starting position.

Movement Variations

-   -   Static equilibrium.     -   Unilateral incline chest fly.     -   Decline chest fly.

3. Front Raise Exercises

Prime Movers

-   -   Deltoids, pectoralis major, trapezius.

Equipment Settings

-   -   Center pulley—attached to glideboard.     -   Pulley locator clamps—low to mid inner position.     -   Tower height—low to mid level.     -   Adjustable glideboard—low to mid level.

Optional Accessories

-   -   Weight bar     -   Cable extension kit.

Starting Position for Front Raise:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the top edge of the glideboard. Position handles next to the rib         cage with cables on the outside of the forearm. With tension in         the cables, position the legs on the glideboard with knees         slightly bent. Press handles forward at chest level with palms         facing down.

Position Variations

-   -   Self-spot (feet on floor).     -   Straddle.     -   Cross-legged.     -   Extended legs.     -   Low kneeling (see kneeling forward template).     -   Grip variations.

Movement Description

-   -   From an upright seated position, slowly lower the glideboard         down the rails by lowering the arms. Maintain a stable trunk as         the shoulders move through a comfortable range of motion and         return back to start position while maintaining control of the         pulleys.

Movement Variations

-   -   Static equilibrium     -   Unilateral.         4. Overhead Press with Cables.

Prime Movers

-   -   Deltoids, triceps, pectoralis major.

Equipment Settings

-   -   Center pulley—attached to glideboard.     -   Pulley locator clamps—mid to high inner position.     -   Tower incline—low to mid level.     -   Adjustable glideboard—lowered.

Optional Accessories

-   -   Weight bar     -   Cable extension kit.

Starting Position for Overhead Press:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the top edge of the glideboard. Position handles next to the rib         cage with cables on the outside of the forearm. With tension in         the cables, position the legs on the glideboard with knees         slightly bent. Bring the handles up to shoulder height with         palms facing forward.

Position Variations

-   -   Self-spot (feet on floor)     -   Straddle     -   Cross-legged     -   Extended legs     -   Hinge forward at hips to emphasize shoulders     -   Low kneeling (see kneeling forward template).

Movement Description

-   -   From an upright seated position, press the handles up with the         hands remaining anterior to the shoulders. Maintain a stable         trunk as the hands return with control back to the starting         position.

Movement Variations

-   -   Static equilibrium     -   Unilateral.         5. Biceps Curl with Extended Shoulders.

Prime Movers

-   -   Biceps, brachialis.

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level.

Optional Accessories

-   -   Weight bar     -   Cable extension kit.

Starting Position for Biceps Curl:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the top edge of the glideboard. Position handles next to the rib         cage with cables on the outside of the forearm. With tension in         the cables, position the legs on the glideboard with knees         slightly bent. Bend elbows and position the handles next to the         hips with palms facing up.

Position Variations

-   -   Self-spot (feet on floor)     -   Straddle     -   Cross-legged     -   Extended legs     -   Low kneeling (see kneeling forward template)     -   Grip variations.

Movement Description

-   -   From an upright seated position, slowly lower the glideboard         down the rails by lowering the hands, keeping elbows stationary         throughout the exercise. Maintain a stable trunk as the elbows         extend through a comfortable range of motion and return with         control back to the starting position.

Movement Variations

-   -   Static equilibrium     -   Unilateral.

6. Overhead Triceps Press.

Prime Movers

-   -   Triceps.

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower incline—low to mid level     -   Glideboard tilt—lowered.

Optional Accessories

-   -   Weight bar     -   Cable extension kit.

Starting Position for Overhead Triceps Press:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the top edge of the glideboard. Position handles next to the rib         cage with cables on the outside of the forearm. With tension in         the cables, position the legs on the glideboard with knees         slightly bent. Raise the elbows up to eye level with palms         facing up.

Position Variations:

-   -   Self-spot (feet on floor)     -   Straddle     -   Cross-legged     -   Extended legs     -   Low kneeling (see kneeling forward)     -   Grip variations.

Movement Description

-   -   From an upright seated position, press the handles up overhead         by extending elbows and keeping the upper arm in line with the         cable. Maintain a stable trunk as the hands return with control         back to the starting position.

Movement Variations

-   -   Static equilibrium     -   Unilateral.

II. Exercises in Seated Lateral Body Position (FIG. 21)

Exercises

-   -   Torso rotation     -   Lateral shoulder press     -   Single arm chest fly     -   Horizontal shoulder abduction     -   Lateral biceps curl     -   Lateral triceps extension     -   Internal shoulder rotation.

Description

-   -   This position provides training and conditioning of the trunk,         shoulders, chest and arms. The line of pull provides transverse         plane resistance with a constant challenge to lateral trunk         stability.

Equipment Considerations

-   -   Adjust tower level to appropriate incline     -   Attach center pulley to glideboard.     -   Secure pulley locator clamps in appropriate position on LAT or         pulley arms.     -   Position adjustable glideboard at appropriate level.

Basic Starting Position—See FIG. 21.

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing away from the rails and anchor the handle down near the         top edge of the glideboard. Sit back facing sideways into a         secure position. With tension in the cable, slowly raise the         feet off the floor and lift the handle from the glideboard.

Equipment Modifications and Progressions

-   -   Raise adjustable glideboard to align hips and back.     -   Use weight bar accessory to increase resistance.     -   Modify adjustable pulley position to vary line of pull.

User Modifications and Progressions

-   -   Place feet on floor to self-spot.     -   Adjust body position on glideboard for more/less ROM.     -   Vary grip positions.

General Movement Variations

-   -   Vary movement angles.

Trainer Tips

-   -   Place hand(s) on glideboard to assist or resist the movement.     -   Watch wrist and shoulder positions.

Safety

-   -   Maintain upright posture throughout each exercise (neutral         spine)     -   Keep wrists in a neutral position     -   Move in a controlled motion throughout the entire exercise     -   Avoid excessive shoulder protraction during the movement     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

-   -   Strength         -   Regression             -   Self-spot with feet on the floor (in a seated position)             -   Shorten the lever length             -   Trainer assists glideboard movement             -   Lower the incline             -   Unilateral cable work, handles separated         -   Progression             -   Add weight to the glideboard, i.e., weight bar             -   Lengthen the lever             -   Trainer adds resistance to glideboard movement             -   Raise the incline             -   Use both handles in one hand

Mobility

-   -   Regression         -   Adjust pin pulley position that best suits the participants             available ROM         -   Use one handle         -   Position the body on the glideboard to maximize available             ROM, i.e., legs half-crossed         -   Lower the incline         -   Raise adjustable glideboard     -   Progression         -   Adjust pin pulley position that uses the maximum ROM         -   Use front LAT bar pulley forward and the back LAT bar pulley             back         -   Choose the leg position that challenges mobility, i.e., both             legs extended straight out (seated)         -   Raise the incline         -   Work through the maximum available ROM

Awareness

-   -   Regression         -   Position the participant(s) with maximum contact surface             area on the glideboard         -   Position the participant(s) in neutral spine; focus on             alignment         -   Work through a partial ROM         -   Word at an incline level that is easiest for the             participant(s) to control         -   Raise adjustable glideboard         -   Bend elbows and focus on twisting from the obliques     -   Progression         -   Position the participant(s) with minimum contact surface             area on the glideboard         -   Allow for maximum controlled ROM         -   Work at an incline level that challenges alignment and             awareness         -   Closed eyes

1. Torso Rotation

Prime Movers

-   -   Abdominals, obliques, psoas major

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high position     -   Tower height—low to mid level     -   Adjustable glideboard—mid to high level

Optional Accessories

-   -   Weight bar

Starting Position for Torso Rotation:

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing away from the rails and anchor the handle down near the         top edge of the glideboard. Sit back facing sideways into a         secure position. With tension in the cable, slowly raise the         feet off the floor and lift the handle from the glideboard.         Clasp the handle with both hands and position the elbows at the         sides of the torso. Create a triangle shape between the handles,         forearm and trunk.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Cross-legged     -   Mermaid     -   Legs half-crossed     -   Kneeling (see kneeling lateral template)     -   Two cables     -   Extended arms

Movement Description

-   -   Using a twisting motion from the waist, rotate the spine away         from the tower, maintaining the triangle shape between the         forearms and trunk. Maintain a stable, upright posture and         slowly rotate the torso toward the tower.

Movement Variations

-   -   Incline torso rotation     -   Decline torso rotation

2. Lateral Shoulder Press

Prime Movers

-   -   Deltoids triceps, pectoralis major, obliques

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid position     -   Tower height—low to mid level     -   Adjustable glideboard—high level

Optional Accessories

-   -   Weight bar

Starting Position for Lateral Shoulder Press:

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing away from the rails and anchor the handle down near the         top edge of the glideboard. Sit back facing sideways into a         secure position. With tension in the cable, slowly raise the         feet off the floor and lift the handle from the glideboard. Flex         the elbow to position the active hand next to the shoulder with         palm facing the in. Place the resting hand on the hip.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Cross-legged     -   Mermaid     -   Legs half-crossed     -   Kneeling (see kneeling lateral template)     -   Grip variations

Movement Description

-   -   From an upright seated position, press the handle straight         overhead with the handle remaining slightly anterior to the         trunk. Maintain a stable trunk as the shoulder moves through a         comfortable range of motion and return with control back to the         starting position.

Movement Variations

-   -   Integrate lateral trunk motion into exercise

3. Single Arm Chest Fly

Prime Movers

-   -   Pectoral group

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high position     -   Tower height—low to mid level     -   Adjustable glideboard—high level

Optional Accessories

-   -   Weight bar

Starting Position for Single Arm Chest Fly:

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing away from the rails and anchor the handle down near the         top edge of the glideboard. Sit back facing sideways into a         secure position. With tension in the cable, slowly raise the         feet off the floor and lift the handle from the glideboard.         Extend the active hand toward the pulley with palm facing         forward. Place the resting hand on the hip.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Cross-legged     -   Mermaid     -   Legs half-crossed     -   Kneeling (see kneeling lateral template)

Movement Description

-   -   With a slight bend at the elbow, palm facing forward, slowly         pull the arm in an arc motion to the front mid-line of the         torso. Maintain a stable trunk as the shoulder moves through a         comfortable range of motion and return with control back to the         starting position.

Movement Variations

-   -   Incline chest fly     -   Decline chest fly

4. Horizontal Shoulder Abduction

Prime Movers

-   -   Deltoids (posterior, lateral), Trapezius, rhomboids, teres         minor, infraspinatus

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—high level

Optional Accessories

-   -   Weight bar

Starting Position for Horizontal Shoulder Adduction:

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing away from the rails and anchor the handle down near the         top edge of the glideboard. Sit back facing sideways into a         secure position. Transfer the handle to the opposite hand, in         front of the abdomen. With tension in the cable, slowly raise         the feet off the floor and lift the handle from the glideboard.         Extend the active hand toward the pulley with palm facing         backward. Place the resting hand on the hip.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Cross-legged     -   Mermaid     -   Legs half-crossed     -   Kneeling (see kneeling lateral template)

Movement Description

-   -   With a slight bend at the elbow, slowly pull the arm in an arc         motion across the front of the chest to the opposite side. Avoid         raising the active shoulder toward the ear. Maintain a stable         trunk as the shoulder moves through a comfortable range of         motion and return with control back to the starting position.

Movement Variations

-   -   Incline horizontal shoulder abduction     -   Decline horizontal shoulder abduction     -   Integrate torso rotation into motion

5. Lateral Biceps Curl

Prime Movers

-   -   Biceps, brachialis, brachioradialis

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—high level

Optional Accessories

-   -   Weight bar

Starting Position for Lateral Biceps Curl

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing away from the rails and anchor the handle down near the         top edge of the glideboard. Sit back facing sideways into a         secure position. With tension in the cable, slowly raise the         feet off the floor and lift the handle from the glideboard.         Extend active hand toward the pulley with palm facing up. Place         the resting hand on the hip.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Cross-legged     -   Mermaid     -   Legs half-crossed     -   Kneeling (see kneeling lateral template)     -   Grip variations

Movement Description

-   -   With a slight bend at the elbow, slowly pull the glideboard up         the rails by curling the handle up toward the shoulder, keeping         elbow stationary. Maintain a stable trunk as the shoulder moves         through a comfortable range of motion and return with control         back to the starting position.

Movement Variations

-   -   Vary elbow positions

6. Lateral Triceps Extension

Prime Movers

-   -   Triceps

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—high level

Starting Position for Lateral Triceps Extension:

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing away from the rails and anchor the handle down near the         top edge of the glideboard. Sit back facing sideways into a         secure position. Transfer the handle to the opposite hand, in         front of the abdomen. With tension in the cable, slowly raise         the feet off the floor and bring the handle directly in front of         the chest, palm facing in. Raise the active elbow up and out to         the side to shoulder height. Place the resting hand on the hip.

7. Internal Shoulder Rotation

Prime Movers

-   -   Pectoralis major, latissimus dorsi, deltoid (anterior),         subscapularis, teres major

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—high level

Starting Position for Internal Shoulder Rotation:

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing away from the rails and anchor the handle down near the         top edge of the glideboard. Sit back facing sideways into a         secure position. With tension in the cable, slowly raise the         feet off the floor and lift the handle from the glideboard. Pull         the elbow into the side of the torso and position the handle         directly in front of the abdomen.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Cross-legged     -   Mermaid     -   Legs half-crossed     -   Kneeling (see kneeling lateral template)

Movement Description

-   -   With the elbow bent to 90°, keep the upper arm in tight to the         torso and slowly lower the glideboard down the rails by         externally rotating the shoulder until a mild stretch is felt in         the shoulder. Pull the glideboard back up the rails by         internally rotating the shoulder inward in an arc motion until         the hand touches the abdominals.

Movement Variations

-   -   Small towel rolled up between the upper arm and torso         8. Hip Adduction with Leg Pulley System

Prime Movers

-   -   Hip Adductors: adductor magnus, gracilias, adductor longus

Equipment Settings

-   -   Folding platform—removed     -   Adjustable glideboard—low to mid level     -   Center pulley—stored behind tower     -   Pulley locator clamps—NA     -   Tower height—low to mid level

Required Accessories

-   -   Leg pulley system—connected to tower pulley latch; mid to high         level

Starting Position for Hip Adduction:

-   -   Attach the leg pulley system with ankle harness to the         glideboard. Pull the glideboard halfway up the rails. Straddle         the glideboard and sit at the bottom edge. Place one foot on the         rail base and press up. Attach the ankle harness to the active         leg. Lie back, ensuring head is fully supported. Straighten the         active leg toward the squat stand. Keeping tension in the cable,         bend the inactive knee and position the lower leg across the         bottom edge of the glideboard. Slowly turn to the side so the         active leg is stacked on top. Rest the head on the bottom arm.         Attach cable to outside ring on ankle harness. See FIGS. 21A,         21B for movement.

III. Exercises in Kneeling Lateral Exercise Position (FIG. 22)

Exercises

-   -   Torso rotation     -   Lateral shoulder press     -   Single arm chest fly     -   Horizontal shoulder abduction     -   Lateral biceps curl     -   Lateral triceps extension     -   Internal shoulder rotation (see description above in connection         with seated lateral position)

Description

-   -   This position has several variations and is a progression of         seated lateral. The elevated body position and transverse plane         line of pull requires more global stability. Clients should         demonstrate proficient stability and balance before attempting         this variation. The cable system provides integrated training         and conditioning of the shoulders, chest, arms, trunk and hips.

Equipment Considerations

-   -   Adjust tower level to appropriate incline     -   Attach center pulley to glideboard     -   Secure pulley locator clamps in appropriate position on LAT bars     -   Position adjustable glideboard at appropriate level     -   Remove folding platform (advised)

Basic Starting Position

-   -   Grasp one handle to bring the glideboard up the rails. Stand         facing the rails and anchor the handle down near the top edge of         the glideboard (hand closest to the tower is holding handle).         Kneel on the top portion of the glideboard facing sideways.         Separate knees to create a wide base of support between them.         Remain in a low kneeling position. With tension in the cable,         slowly lift the handle from the glideboard and extend the arm         toward the pulley.

Alternate Starting Positions

-   -   Kneeling lateral high kneeling     -   Grip variations

Position Variations

-   -   Same as for seated lateral body position

Equipment Modifications and Progressions

-   -   Raise adjustable glideboard to keep hips level with floor     -   Use weight bar accessory to increase resistance     -   Modify adjustable pulley position to vary line of pull     -   Add cable extension kit for taller users

User Modifications and Progressions

-   -   Adjust body position on glideboard for more/less ROM     -   Vary grip positions

General Movement Variations

-   -   Vary movement angles

Trainer Tips

-   -   Secure the glideboard when client is getting into or out of         position     -   Place hand(s) on glideboard to assist or resist the movement

Safety

-   -   Maintain upright posture throughout each exercise (neutral         spine)     -   Keep wrists in a neutral position     -   Move in a controlled motion throughout the entire exercise     -   Avoid excessive shoulder motion during the movement     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

-   -   Strength         -   Regression             -   Shorten the lever length             -   Trainer assists glideboard movement             -   Lower the incline             -   Unilateral cable work, handles separated         -   Progression             -   Add weight to the glideboard, i.e., weight bar             -   Lengthen the lever             -   Trainer adds resistance to glideboard movement             -   Raise the incline             -   Use both handles in one hand     -   Mobility         -   Regression             -   Adjust pin pulley position that best suits the                 participants available ROM             -   Use one handle             -   Position the body on the glideboard to maximize                 available ROM             -   Lower the incline             -   Raise adjustable glideboard         -   Progression             -   Adjust pin pulley position that challenges the maximum                 ROM             -   Use front LAT bar pulley forward and the back LAT bar                 pulley back             -   Choose the leg position that challenges mobility             -   Raise the incline             -   Work through the maximum available ROM     -   Awareness         -   Regression             -   Position the participant(s) with maximum contact surface                 area on the glideboard             -   Position the participant(s) in neutral spine; focus on                 alignment             -   Work through a partial ROM             -   Work at an incline level that is easiest for the                 participant(s) to control             -   Raise adjustable glideboard             -   Low kneeling         -   Progression             -   Position the participant(s) with minimum contact surface                 area on the glideboard             -   Allow for maximum controlled ROM             -   Work at an incline level that challenges alignment and                 awareness             -   High kneeling

IV. Exercises in Seated Backward Position (FIG. 23)

Exercises

-   -   Row     -   Reverse fly     -   Shoulder extension     -   Biceps curl     -   Triceps kickback     -   External shoulder rotation with abduction     -   Forearm curl     -   Hip abduction

Description

-   -   This position provides training and conditioning of the         posterior shoulders, back, arms and lateral hips. Trunk         stabilization is integrated into the exercises, as the upper         body is upright and unsupported.

Equipment Considerations

-   -   Adjust tower level to appropriate incline     -   Attach center pulley to glideboard     -   Secure pulley locator clamps in appropriate position on LAT bars     -   Position adjustable glideboard at appropriate level

Basic Starting Position

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the         glideboard, facing the tower. With tension in the cables, extend         arms directly toward the pulleys and lift feet off the floor.

Alternate Starting Positions

-   -   Self-spot (feet on floor)     -   Extended legs     -   Single hand with two cables     -   Cross-legged     -   Grip variations (palms up, palms down)

Equipment Modifications and Progressions

-   -   Raise adjustable glideboard to encourage neutral spine position     -   Use weight bar accessory to increase resistance     -   Modify adjustable pulley position to vary line of pull     -   Add cable extension kit for taller users

User Modifications and Progressions

-   -   Place feet on floor to self-spot     -   Adjust body position on glideboard for more/less ROM     -   Vary grip positions

General Movement Variations

-   -   Static equilibrium—from the starting position, bring the         glideboard up the rails by using one handle. Without moving the         glideboard, move both arms in the opposite directions         simultaneously.     -   Unilateral—from the starting position, use one hand while the         opposite arm remains static. Return with control to the starting         position.

Trainer Tips

-   -   Place hand(s) on glideboard to assist or resist the movement

Safety

-   -   Maintain upright posture throughout each exercise (neutral         spine)     -   Keep wrists in a neutral position     -   Move in a controlled motion throughout the entire exercise     -   Avoid excessive shoulder motion during the exercises     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

-   -   Strength         -   Regression             -   Self-spot with feet on the floor (in seated position)             -   Shorten the lever length             -   Trainer assists glideboard movement             -   Lower the incline             -   Unilateral cable work, handles separated         -   Progression             -   Add weight to the glideboard             -   Lengthen the lever             -   Trainer adds resistance to glideboard movement             -   Raise the incline             -   Use both handles in one hand             -   Remove center pulley from the glideboard     -   Mobility         -   Regression             -   Straddle glideboard or sit cross legged to promote                 neutral spine (seated) or wide base of support                 (kneeling)             -   Reduce ROM             -   Self-spot with feet on floor             -   Trainer spot glideboard during end ROM         -   Progression             -   Adjustable pulley position to increase ROM             -   Move to kneeling body position             -   Position the body on the glideboard to maximize                 available ROM     -   Awareness         -   Regression             -   Position the participant(s) in neutral spine; focus on                 alignment             -   Bilateral exercise             -   Work through a fixed or partial ROM             -   Predictable tempos             -   Raise the adjustable glideboard             -   Raise the incline         -   Progression             -   Allow the participant to have free ROM             -   Unilateral exercise             -   Lower the incline             -   Suggested body position cues             -   Unpredictable tempos

1. Rowing Exercise

Prime Movers

-   -   Latissimus dorsi, trapezious, teres major, deltoids, rhomboids,         biceps, brachioradialis

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Rowing Exercise:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the         glideboard, facing the tower. With tension in the cables, extend         arms directly toward the pulleys and lift feet off the floor.         Palms face in.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Cross-legged (not pictured)     -   Single hand with two cables     -   Grip variations—(palms up, palms down)     -   Kneeling (see kneeling backward template)     -   Raised adjustable glideboard

Movement Description

-   -   From an upright seated position, pull the handles straight back,         until hands reach the sides of the torso. Maintain a stable         trunk as the hands return with control back to the starting         position.

Movement Variations

-   -   Static equilibrium     -   Unilateral     -   Unilateral with two cables     -   High elbow row (elbows at shoulder height)     -   Row with forward stretch of body and back extension

2. Reverse Fly

Prime Movers

-   -   Deltoids trapezius, rhomboids, infraspinatus

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Reverse Fly:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the         glideboard, facing the tower. With tension in the cables, extend         arms directly towards the pulleys and lift feet off the floor.         Palms face in towards each other.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Cross-legged (not pictured)     -   Low kneeling (see kneeling backward template)     -   Raised adjustable glideboard

Movement Description

-   -   From an upright seated position, bring the glideboard up the         rails by pulling the arms back in an outward arc until hands are         directly out to the side of the torso. Maintain a stable trunk         as the hands return with control back to the starting position.

Movement Variations

-   -   Angle variations

3. Shoulder Extension

Prime Movers

-   -   Deltoids (posterior), latissimus dorsi, teres major, pectoralis         major, triceps (long head)

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Shoulder Extension:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the         glideboard, facing the tower. With tension in the cables, extend         arms directly toward the pulleys and lift feet off the floor.         Palms face down toward floor.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Kneeling (see kneeling backward template)     -   Raised adjustable glideboard

Movement Description

-   -   With upright posture, press the handles back and down past the         hips in an arc motion. Maintain a stable trunk as the hands         return with control back to the starting position.

Movement Variations

-   -   Static equilibrium     -   Unilateral     -   Unilateral with torso rotation     -   Split shoulder flexion/extension—one handle moves up above head,         other back and down past hips

4. Biceps Curl

Prime Movers

-   -   Biceps, brachialis, brachioradialis     -   Equipment Settings     -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—lot to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Biceps Curl:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the         glideboard, facing the tower. With tension in the cables, extend         arms directly toward the pulleys with palms facing up. Lift feet         off the floor.

Position Variations

-   -   Extended legs     -   Cross-legged     -   Single hand with two cables     -   Grip variations (neutral, palm down)     -   Kneeling (see kneeling backward)

Movement Description

-   -   From an upright seated position, pull the glideboard up the         rails by curling the handles up toward the shoulders, keeping         elbows stationary. Maintain a stable trunk as the hands return         with control back to the starting position.

Movement Variations

-   -   Static equilibrium     -   Unilateral

5. Triceps Kickback

Prime Movers

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid high level

Optional Accessories

-   -   Weight bar

Starting Position for Triceps Kickback:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the         glideboard, facing the tower. With tension in the cables, lift         feet off the floor, pull the elbows into the sides of the torso         and slightly hinge forward at the hips.

Position Variations

-   -   Self-spot (feet on floor)     -   Extended legs     -   Grip variations (palms up, palms down)     -   Kneeling (see kneeling backward position)

Movement Description

-   -   Keeping elbows stationary, press down on the handles until arms         are fully extended next to the thighs. Maintain the elbow and         spine position as the hands return with control back to the         starting position.

Movement Variations

-   -   Static equilibrium     -   Unilateral         6. External Shoulder Rotation with Abduction

Prime Movers

-   -   Teres minor, supraspinatus, infraspinatus, deltoids, biceps,         brachialis, trapezius

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid high level

Optional Accessories

-   -   Weight bar

Starting Position for External Shoulder Rotation:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the         glideboard, facing the tower. With tension in the cables, extend         arms directly towards the pulleys and lift feet off the floor.         Palms face down toward floor.

Position Variations

-   -   Self-spot (feet on floor)     -   Cross-legged (not pictured)     -   Kneeling (see kneeling backward)

Movement Description

-   -   From an upright seated position, flex elbows and externally         rotate the shoulders back to bring the handles above the         shoulders in an arc motion. Maintain a stable trunk as the hands         return with control back to the starting position.

Movement Variations

-   -   Static equilibrium     -   Unilateral

7. Forearm Curl

Prime Movers

-   -   Wrist flexors

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Forearm Curl

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the         glideboard, facing the tower. With tension in the cables, bend         knees and place feet near the top of the glideboard. Rest         forearms on the upper leg so wrists drape over the knees with         palms facing up.

Position Variations

-   -   Grip variations (neutral, palms down)

Movement Description

-   -   From an upright seated position, curl wrists in toward the body         by contracting the forearm muscles. Extend wrists back to the         starting position.

Movement Variations

-   -   Static equilibrium     -   Unilateral

8. Hip Abduction

Prime Movers

-   -   Gluteus medius, gluteus maximus

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Starting Position for Hip Abduction:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Straddle the rails and sit toward the top edge of the glideboard         facing the tower. Extend legs directly toward the tower with the         cables resting gently against the outside of each foot. Keep the         handles adjacent to the knees.

Movement Description

-   -   From an upright seated position, pull the glideboard up the         rails by pressing feet outward against the inside of the cables,         while keeping arms relaxed. Maintain a stable trunk as the hands         return with control back to the starting position. Arms should         be fully extended toward knees throughout the exercise.

V. Exercises in Kneeling Backward Position (FIG. 24)

Exercises

-   -   Lumbar extension     -   Surfer LAT pull     -   Cross body shoulder raise with back extension

Description

-   -   This position has several variations and is a progression of         seated backward. The elevated body position requires more global         stability. Clients should demonstrate proficient stability and         balance before attempting this variation. The cable system         provides integrated training and conditioning of the posterior         shoulders, back, arms and lateral hips.

Equipment Considerations

-   -   Adjust tower levels to appropriate incline     -   Attach center pulley to glideboard     -   Secure pulley locator clamps in appropriate position on LAT bars     -   Position adjustable glideboard at appropriate level     -   Remove folding platform (advised)

Basic Starting Position (See FIG. 24)

-   -   Grasp handles to pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and anchor the handles with         knuckles down near the top of the glideboard to stabilize         movement. Kneel toward the top half of the glideboard behind the         anchored handles. With tension in the cables, sit back on the         heels and slowly come up to an upright, low kneeling position         with arms extended directly toward the pulleys.

Alternate Starting Positions

-   -   High kneeling (thighs raised, aligned with torso)     -   Grip variations (palms up, palms down)

Equipment Modifications and Progressions

-   -   Use weight bar accessory to increase resistance     -   Modify adjustable pulley position to vary line of pull     -   Add cable extension kit for taller users

User Modifications and Progressions

-   -   Adjust body position on glideboard for more/less ROM     -   Vary grip positions

General Movement Variations

-   -   Static equilibrium—from the starting position, bring the         glideboard up the rails by using one handle. Without moving the         glideboard, move both arms in the opposite directions         simultaneously.     -   Unilateral—from the starting position, use one hand while the         opposite arm remains static. Return with control to the starting         position.     -   Vary movement angles.

Trainer Tips

-   -   Secure the glideboard when client is getting into or out of         position     -   Place hand(s) on glideboard to assist or resist the movement

Safety

-   -   Maintain optimal joint position     -   Keep wrists in a neutral position     -   Move in a controlled motion throughout the entire exercise     -   Avoid excessive shoulder elevation, protraction and retraction         during the movement     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

-   -   Strength         -   Regression             -   Shorten the lever length             -   Trainer assists glideboard movement             -   Lower the incline             -   Unilateral cable work, handles separated         -   Progression             -   Add weight to the glideboard             -   Lengthen the lever             -   Trainer adds resistance to glideboard movement             -   Raise the incline             -   Use both handles in one hand             -   Remove the center pulley from the glideboard

Mobility

-   -   Regression         -   Adjustable pulley position to decrease ROM         -   Trainer spot glideboard during end ROM     -   Progression         -   Adjustable pulley position to increase ROM         -   Position the body on the glideboard to maximize available             ROM

Awareness

-   -   Regression         -   Position the participant(s) in neutral spine; focus on             alignment         -   Bilateral exercise         -   Work through a fixed or partial ROM         -   Predictable tempos         -   Raise the incline         -   Low kneeling     -   Progression         -   Allow the participant to have free ROM         -   Unilateral exercise         -   Lower the incline         -   Suggested body position cues         -   Unpredictable tempos         -   High kneeling

1. Lumbar Extension

Prime Movers

-   -   Erector spinae, quadratus lumborum, trapezius (lower)     -   Equipment Settings     -   Center pulley—attached to glideboard     -   Pulley locator clamps—low inner position     -   Tower height—low to mid level     -   Optional Accessories     -   Weight bar

Starting Position for Lumbar Extension:

-   -   Grasp handles to pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and anchor the handles with         knuckles down near the top of the glideboard to stabilize         movement. Kneel toward the top half of the glideboard behind the         anchored handles. With tension in the cables, sit back on the         heels and slowly come up to an upright, low kneeling position.         Flex the elbows and position the handles tightly against the         upper chest.

Movement Description

-   -   Keeping the handles in toward the chest, slowly hinge forward at         the hips with a neutral spine. Maintain a stable trunk and pull         the glideboard up the rails by using the lower back musculature         to extend the torso into an upright position.

Movement Variations

-   -   Integrate rotation into the exercise by twisting the torso to         one side at the top of the motion.

2. Surfer LAT Pull

Prime Movers

-   -   Erector spinae, deltoids, latissimus dorsi, teres major,         pectoralis major, triceps (long head)

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low inner position     -   Tower height—lot to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Surfer LAT Pull:

-   -   Grasp handles to pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and anchor the handles with         knuckles down near the top of the glideboard to stabilize         movement. Kneel toward the top half of the glideboard behind the         anchored handles. With tension in the cables, sit back on the         heels and slowly bend forward reaching the hands towards the         pulleys.

Movement Description

-   -   From the starting position, pull the glideboard up the rails by         simultaneously pulling the handles in a downward arc motion and         extending the torso to an upright position. Maintain a neutral         spine and slowly reverse the arm motion and hinge forward at the         hips back to the starting position.

Movement Variations

-   -   Progress to a high kneeling position at the top of the motion     -   Integrate rotation into the exercise by pressing one handle and         shoulder back at the top of the motion.         3. Cross Body Shoulder Raise with Back Extension

Prime Movers

-   -   Deltoids, trapezius, rhomboids, teres minor infraspinatus,         supraspinatus

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low position     -   Tower height—lot to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Cross Body Shoulder Raise:

-   -   Grasp handles to pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and anchor the handle in         the hand opposite from the pulley. Anchor the handle with         knuckles down near the top of the glideboard to stabilize         movement. Kneel toward the top half of the glideboard behind the         anchored handle. With tension in the cables, sit back on the         heels and slowly bend forward reaching the hand towards the         pulley. Resting hand can be positioned on the hip.

Movement Description

-   -   Pull the glideboard up the rails by bringing the handle up and         across the front of the torso in an arc motion until the handle         is overhead and outside the shoulder. Maintain a stable trunk         and slowly reverse the motion back to the starting position.         Keep the elbow slightly bent throughout the exercise.

Movement Variations

-   -   Low to high kneeling. Integrate rotation into the exercise by         twisting the torso toward the reaching hand.

VI. Exercises in Upright Supine Position (FIG. 25)

Exercises

-   -   Cardio pull     -   Squat     -   Plyometric squat     -   Heel raise     -   Hip extension with leg pulley     -   Assisted crunch     -   Lying leg left     -   Pullover crunch     -   LAT pull down     -   Shoulder adduction     -   Arm pullover     -   Triceps dip with dip bars     -   Triceps press down

Description

-   -   This position offers partial weight bearing, closed chain         exercises as well as dynamic cable exercises for both upper and         lower body muscle groups. The incline plane provides optimal         intensity levels to develop power in the lower extremities with         closed kinetic chain plyometric exercises. With the ability to         hold up to 250 lbs. of additional plate weights, the weight bar         accessory can be integrated to improve strength for any user.         The cable system being located overhead in this position         provides unique “top down” resistance to strengthen and         condition the abdominals,         chest, shoulders, back and arms.     -   The incline plane can also be used as a platform to assist         clients with lying supine movements such as trunk flexion. In         this case a higher incline decreases intensity while a lower         incline increases intensity.

Equipment Considerations

-   -   Adjust tower level to appropriate incline     -   Attach center pulley to glideboard for cable exercises     -   Secure pulley locator clamps in appropriate position on LAT bars     -   Position adjustable glideboard at appropriate level.

Basic Starting Position without Dynamic Arm Pulley System (See FIG. 25)

-   -   Disconnect the pulley from the glideboard and stow handles. Push         the glideboard halfway up the rails, straddle the rails and sit         at the bottom edge of the glideboard facing away from the tower.         Place the feet on the squat stand with feet positioned         shoulder-width apart. Slowly lie back, ensuring the head is         fully supported.

Basic Starting Positions with Dynamic Arm Pulley System

-   -   Upright supine with dynamic arm pulley system     -   Upright supine with dynamic arm pulley system and squat stand     -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the bottom edge of the glideboard. With tension in the cables,         slowly lie back, ensuring the head is fully supported and place         heels on the bottom edge of the glideboard. Bend the elbows and         bring the handles to shoulder height with palms facing in.

Basic Starting Position with Leg Pulley System

-   -   Upright supine with leg pulley system (see FIG. 25A)

Alternate Starting Positions without Dynamic Arm Pulley System

-   -   Bridge position (see FIG. 25B)     -   Feet engage squat stand, arms straight by sides, legs straight,         hips raised from glideboard and in line with legs     -   Toes out     -   Staggered feet     -   Skiing position     -   Single leg (one leg engages squat stand other leg raised with         both bent)

Alternate Starting Positions with Dynamic Arm Pulley System

-   -   Raise feet off glideboard with hips and knees flexed     -   Raise feet off glideboard with hips and knee extended

Equipment Modifications and Progressions

-   -   Use weight bar accessory to increase resistance     -   Modify adjustable pulley position to vary line of pull     -   Add cable extension kit for taller users

User Modifications and Progressions

-   -   Adjust body position on glideboard for more/less ROM     -   Vary grip positions

General Movement Variations

-   -   Static equilibrium—from the starting position, bring the         glideboard up the rails by using one handle. Without moving the         glideboard, move both arms in the opposite directions         simultaneously.     -   Unilateral—from the starting position, use one hand while the         opposite arm remains static. Return with control to the starting         position.     -   Plyometric variations—lower body exercises     -   Directional variations—cable pulley exercises

Trainer Tips

-   -   Place hand(s) on glideboard to assist or resist the movement

Safety

-   -   Ensure plyostrut knob is securely tightened     -   Keep wrists in a neutral position during cable exercises     -   Move in a controlled motion throughout the entire exercise     -   Avoid excessive shoulder motion during overhead movements     -   Maintain a strong handle grip for added kinetic chain stability     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

Strength

-   -   Regression         -   Trainer assists glideboard movement         -   Lower the incline         -   Use the handles (cardio pull) for assistance (on squats)         -   Unilateral cable work, handles separated         -   Shorten the lever length     -   Progression         -   Add weight to the glideboard         -   Trainer adds resistance to glideboard movement         -   Raise the incline         -   Unilateral leg work (lower body exercise using the squat             stand)         -   Unilateral cable work, both handles in one hand         -   Lengthen the lever length, i.e., cable length         -   Plyometric squats

Mobility

-   -   Regression         -   Place the participant higher on the glideboard         -   Modify adjustable pulley position to decrease ROM         -   Decrease range of motion         -   Position the body on the glideboard to limit available ROM         -   Move the feet higher on the squat stand     -   Progression         -   Place the participant lower on the glideboard, i.e., squats         -   Modify adjustable pulley position to increase ROM         -   Place the feet lower on the squat stand, i.e., squats         -   Position the body on the glideboard to maximize available             ROM

Awareness

-   -   Regression         -   Position the participant(s) in neutral spine; focus on             alignment         -   Bilateral exercise         -   Work through a fixed or partial ROM         -   Predictable tempos         -   Raise the incline     -   Progression         -   Allow the participant to have free ROM         -   Unilateral exercise         -   Move the glideboard down         -   Suggested body position cues         -   Unpredictable tempos

1. Cardio Pull

Prime Movers

-   -   Gluteal group quadriceps, hamstrings, gastrocnemius, latissimus         dorsi, teres major, pectoral group, biceps, brachioradialis

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower height—high level     -   Adjustable glideboard—low level

Optional Accessories

-   -   Weight bar

Starting Position for Cardio Pull:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the bottom edge of the glideboard. With tension in the cables,         place both feet on the squat stand and slowly lie back, ensuring         head is fully supported by the glideboard. Bend the elbows and         bring the handles to shoulder height with palms facing in toward         each other.

Position Variations

-   -   Toes out     -   Staggered feet     -   Skiing position     -   Single leg     -   Grip variation (palms facing down)

Movement Description

-   -   Lower the glideboard by extending the arms overhead while         squatting down to about 90° hip and knee flexion. To gain more         flexion in the hips and knees, lower the body toward the bottom         of the glideboard. Simultaneously, pull the hands down to the         shoulders and press the feet into the squat stand to return to         the starting position. Distribute the force evenly between the         upper and lower body throughout the exercise.

Movement Variations

-   -   Oblique crunch (alternate knees raised and flexed)     -   Vary arm motion     -   Vary grip position     -   Vary foot placement on the squat stand     -   Unilateral leg     -   Unilateral arm

2. Squat

Prime Movers

-   -   Quadriceps, gluteal group, hamstrings, gastrocnemius

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—high level     -   Adjustable glideboard—low level

Optional Accessories

-   -   Weight bar     -   Squat handle bar

Starting Position for Squat:

-   -   Disconnect the pulley from the glideboard and stow handles. Push         the glideboard halfway up the rails, straddle the rails and sit         at the bottom edge facing away from the tower. Place the feet         toward the top of the squat stand, positioned shoulder-width         apart. Slowly lie back, ensuring head is fully supported by the         glideboard. Rest hands on the sides of the glideboard or cross         arms over abdomen.

Position Variations

-   -   Toes out     -   Wide stance     -   Staggered stance     -   Skiing position     -   Bridge squat (entire lower torso raised from glide board)

Movement Description

-   -   With a neutral spine position, slowly lower the glideboard by         bending both knees and hips to around 90°. Press the feet into         the squat stand to return to the starting position. Ensure the         knees track over the feet throughout the movement.

Movement Variations

-   -   Unilateral (one leg raised from squat stand)     -   Isometric holds at various positions of the squat

3. Plyometric Squat

Prime Movers

-   -   Quadriceps, gluteal group, hamstrings, gastrocnemius

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—mid to high level     -   Adjustable glideboard—low level

Optional Accessories

-   -   Weight bar     -   Squat handle bar

Starting Position for Plyometric Squat:

-   -   Disconnect the pulley from the glideboard and stow handles. Push         the glideboard halfway up the rails, straddle the rails and sit         at the bottom edge, facing away from the tower. Place the feet         on the squat stand, positioned shoulder-width apart. Slowly lie         back, ensuring head is fully supported by the glideboard. Rest         hands on the sides of the glideboard or cross arms over abdomen.     -   Use caution during this exercise.

Position Variations

-   -   Toes out     -   Wide stance     -   Staggered stance     -   Skiing position

Movement Description

-   -   With a neutral spine position, slowly lower the glideboard by         bending both knees and hips to around 90°. Rapidly, press the         feet forcefully into the squat stand to accelerate up the rails         and off the squat stand in a jumping manner. Land softly on the         squat stand by decelerating through the range of motion and         repeat. Ensure the knees track over the effect throughout the         movement and avoid bumping the glideboard at the top during the         jump phase of the exercise.

Movement Variations

-   -   Unilateral (one leg raised from squat stand)     -   Unilateral alternating

4. Heel Raise

Prime Movers

-   -   Gastrocnemius

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—high level     -   Adjustable glideboard—low level     -   Telescoping squat stand—adjust stand to allow for full range of         motion

Optional Accessories

-   -   Weight bar     -   Squat handle bar

Starting Position for Heel Raise:

-   -   Disconnect the pulley from the glideboard and stow handles. Push         the glideboard halfway up the rails, straddle the rails and sit         at the bottom edge facing away from the tower. Place the balls         of the feet toward the bottom of the squat stand with the heels         suspended under the bottom edge. Slowly lie back, ensuring head         is fully supported by the glideboard. Rest hands on the sides of         the glideboard or cross arms over abdomen.

Position Variations

-   -   Knees flexed 30° throughout movement

Movement Description

-   -   Lower heels below the squat stand until a mid stretch is felt in         the lower leg muscles. Press the balls of the feet into the         squat stand, raising heels as high as possible. Pause at the top         of the movement before returning to the stretch position.

Movement Variations

-   -   Unilateral     -   Toes out     -   Toes in         5. Hip Extension with Leg Pulley System

Prime Movers

-   -   Hamstrings, gluteal group

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—lot to mid level     -   Adjustable glideboard—low to mid level     -   Leg pulley system with ankle harness—attached to tower

Optional Accessories

-   -   Weight bar

Starting Position for Hip Extension:

-   -   Attach the leg pulley system with ankle harness to the         glideboard. Pull the glideboard halfway up the rails. Straddle         the glideboard and sit at the bottom edge. Place inactive leg on         the lower rail base and press up. Attach the ankle harness to         the active leg. Lie back, ensuring head is fully supported.         Straighten the active leg toward the lower rail base and with         tension on the cable, bring the inactive foot onto the bottom of         the glideboard (see FIG. 25A).

Movement Description

-   -   Maintaining a neutral spine position, slowly allow the cable to         pull the leg toward the tower until a mild stretch is felt in         the hamstrings. In an arc motion, extend the active hip by         pressing the heel down toward the glideboard and repeat the         sequence.

Movement Variations

-   -   Plantar flexed ankle     -   Dorsi flexed ankle

6. Assisted Crunch

Prime Movers

-   -   Abdominals, obliques

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to high level     -   Adjustable glideboard—low level

Starting Position for Assisted Crunch:

-   -   Disconnect the pulley from the glideboard and stow handles. Push         the glideboard halfway up the rails, straddle the rails and sit         at the bottom edge facing away from the tower. Place the feet         toward the bottom of the squat stand, positioned shoulder-width         apart. Slowly lie back, ensuring head is fully supported by the         glideboard. Rest hands across the chest or lightly behind the         ears.

Position Variations

-   -   Arms reaching forward over knees     -   Arms extended overhead

Movement Description

-   -   Contract the abdominal muscles to raise the shoulder blades away         from the glideboard. Maintaining tension in the abdominals,         slowly lower the torso until the shoulder blades lightly touch         the glideboard then return to the flexed position. Keep the         abdominals engaged throughout the entire set of repetitions.

Movement Variations

-   -   Integrate rotation into the motion with added oblique twist     -   Elevate the opposite knee to the rotating elbow during oblique         twist

7. Lying Leg Lift

Prime Movers

-   -   Iliopsoas group, tensor fascia latae, abdominals, obliques

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—high level     -   Adjustable glideboard—low level     -   Folding foot holder—raised

Starting Position for Lying Leg Lift:

-   -   Disconnect the pulley from the glideboard and stow handles. Push         the glideboard halfway up the rails, straddle the rails and sit         at the bottom edge facing away from the tower. Place the         glideboard halfway up the rails, straddle the rails and sit at         the bottom edge facing away from the tower. Lie back and reach         overhead to grasp the top pads of the foot holders with the         palms facing down. Slowly bring the feet off the floor and         extend the legs forward, keeping the abdominals engaged. If the         lower back pulls away from the glideboard with legs extended,         flex hips and knees to 90°.

Position Variations

-   -   Bend hips and knees to 90°     -   Hold top of glideboard     -   Hips and knees draped to one side

Movement Description

-   -   With feet together and arms extended overhead, contract the         abdominals and hip flexors to raise the lower back off the         glideboard and press feet toward ceiling. Slowly lower the hips         until the lower back lightly touches the glideboard then return         in the opposite direction. Control the motion in each direction         and avoid swinging the legs.

Movement Variations

-   -   Integrate rotation into the motion with added oblique twist

8. Pullover Crunch

Prime Movers

-   -   Latissimus dorsi, abdominals, obliques, teres major, triceps         (long head), pectoral group

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Pullover Crunch:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the bottom edge of the glideboard. With tension in the cables,         lift feet off the floor and position heels at the bottom edge of         the glideboard. Slowly extend arms overhead with a slight bend         in the elbows, palms facing up.

Position Variations

-   -   Bend hips and knees to 90°     -   Extended legs

Movement Description

-   -   In an arc motion, bring the handles over the chest and reach         over the knees by raising the head and shoulders off the         glideboard. Keep the abdominals engaged as the hands return in         an arc motion back to the starting position.

Movement Variations

-   -   Cross body pullover crunch (hoist sideways when raising head and         shoulders)

9. Cable Abdominal Crunch

Prime Movers

-   -   Abdominals, obliques

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Cable Abdominal Crunch:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the bottom edge of the glideboard. With tension in the cables,         lift feet off the floor and position heels at the bottom edge of         the glideboard. Bend the elbows and bring the handles up to the         shoulders, palms facing down.

Position Variations

-   -   Bend hips and knees to 90°     -   Extended legs

Movement Description

-   -   With handles held in toward the shoulders, slowly raise the head         and shoulders off the glideboard toward the knees by contracting         the abdominal muscles. Pause at the top of the movement before         returning to starting position.

No Movement Variations.

10. LAT Pull Down

Prime Movers

-   -   Latissimus dorsi, rhomboids, biceps, brachioradialis,         brachialis, trapezius, teres major

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid position     -   Tower height—mid to high level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for LAT Pull Down:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the bottom edge of the glideboard. With tension in the cables,         lift feet off the floor and position heels at the bottom edge of         the glideboard. Slowly extend arms overhead with a slight bend         in the elbows, palms facing up.

Position Variations

-   -   Bend hips and knees to 90°     -   Extended legs

Movement Description

-   -   Bring the glideboard up the rails by pulling the elbows down to         the sides of the torso until hands are directly outside the         shoulders. Focus on using the back muscles to facilitate the         movement. Maintain a neutral spine as the hands return with         control back to the starting position.     -   Concentrate on using the back muscles to facilitate the         movement. If the glideboard touches the bottom with arms         extended overhead, adjust body position.

Movement Variations

-   -   Static equilibrium     -   Unilateral     -   Narrow pull with palms facing in toward midline

11. Shoulder Adduction

Prime Movers

-   -   Latissimus dorsi, triceps (long head), serratus, teres major

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Shoulder Adduction:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the bottom edge of the glideboard. With tension in the cables,         lift feet off the floor and position heels at the bottom edge of         the glideboard. With tension in the cables, lift feet off the         floor and position heels at the bottom edge of the glideboard.         Bring the handles to the outside of the thighs with palms facing         in.

Position Variations

-   -   Bend hips and knees to 90°     -   Extended legs

Movement Description

-   -   Maintaining a neutral spine position and a slight bend in the         elbow, slowly abduct the handles laterally, keeping the hands         slightly anterior to the trunk throughout. As the hands approach         shoulder height, reverse the motion by using the back muscles to         pull the handles back to the starting position. The movement is         similar to a gymnast's “Iron Cross” exercise.

Movement Variations

-   -   Static equilibrium     -   Unilateral

Safety Aspects

-   -   If discomfort is felt in the shoulders during this exercise,         shorten the range of motion.     -   Avoid arching the back during the movement. Contract abdominals         throughout the exercise to maintain neutral spine.     -   Avoid excessive shoulder elevation during exercise.     -   Do not allow arms to come up too quickly from the bottom of the         movement. Return hands back to start position in a controlled         manner.

12. Arm Pullover

Prime Movers

-   -   Latissimus dorsi, pectoral group, serratus, teres major, triceps         (long head)

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Arm Pullover:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the bottom edge of the glideboard. With tension in the cables,         lift feet off the floor and position heels at the bottom edge of         the glideboard. With tension in the cables, lift feet off the         floor and position heels at the bottom edge of the glideboard.         Slowly pull the handles down to the sides with palms facing down         toward glideboard.

Position Variations

-   -   Bend hips and knees to 90°, raised     -   Extended legs (legs extended and angled upward)

Movement Description

-   -   Maintaining a neutral spine position and a slight bend in the         elbows, bring the handles in an arc motion overhead, toward the         tower. Keep the abdominals engaged as the hands move overhead.         Using the back muscles, pull the glideboard up the rails by         pressing the handles in an arc motion toward the top of the         thighs.

Movement Variations

-   -   Static equilibrium     -   Unilateral

Safety Aspects

-   -   Do not allow arms to do the work during this exercise. Movement         should emanate from the back and shoulder muscles.     -   Avoid arching the back during the movement. Contract abdominals         throughout the exercise to maintain neutral spine.     -   Avoid excessive shoulder elevation during exercise.         13. Triceps Dip with Dip Bars

Prime Movers

-   -   Triceps, pectoralis major

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to high level     -   Adjustable glideboard—low level

Optional Accessories

-   -   Dip bars (see FIGS. 8E and 8F)—upright position

Starting Position for Triceps Dip:

-   -   Disconnect the pulley from the glideboard and stow the handles.         Raise the Dip Bars into the upright position. Push the         glideboard halfway up the rails, straddle the glideboard and sit         at the bottom edge. Lie back, ensuring head is fully supported.         Grasp the dip bars with extended arms and place both feet on the         bottom edge of the glideboard.

Position Variations

-   -   Bend hips and knees to 90°, raised     -   Raise feet off glideboard

Movement Description

-   -   Slowly lower the glideboard with control by bending the elbows         until a mild stretch is felt in the shoulder. Maintaining         neutral wrists and elbows close to the body, press the         glideboard up the rails by using the triceps muscles to extend         the elbows. Keep a slight bend in the elbow at the top of the         motion.

Movement Variations

-   -   This exercise can be performed using the dynamic arm pulley         system by lowering the pulleys to a low level and positioning         the cables between the arms and torso.

Safety Aspects

-   -   Do not bounce at the bottom of the movement. Keep movement slow         and controlled throughout the exercise.     -   Avoid excessive shoulder elevation during exercise.     -   Focus on stabilizing the shoulders throughout the movement.

14. Triceps Press Down

Prime Movers

-   -   Triceps

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid position     -   Tower height—low to mid level     -   Adjustable glideboard—low to mid level

Optional Accessories

-   -   Weight bar (FIG. 8A)

Starting Position for Triceps Press Down:

-   -   Grasp handles to bring the glideboard halfway up the rails.         Facing away from the tower, straddle the rails and sit toward         the bottom edge of the glideboard. With tension in the cables,         lift feet off the floor and position heels at the bottom edge of         the glideboard. Slowly press the handles toward the hips with         palms facing down.

Position Variations

-   -   Bend hips and knees to 90°     -   Extended legs

Movement Description

-   -   With the elbows remaining stationary next to the rib cage,         slowly lower the glideboard down the rails by bending at the         elbows. Press the glideboard back up the rails by using the         triceps muscles to extend the elbows.

Movement Variations

-   -   Static equilibrium     -   Unilateral     -   Reverse grip     -   Hammer grip     -   Raised elbows

Safety Aspects

-   -   Avoid arching the back during the movement. Contract abdominals         throughout the exercise to maintain neutral spine.     -   Do not lock the elbows out at the bottom of the press.     -   Do not raise head during movement.     -   Avoid movement at the shoulder throughout the exercise.

VII. Exercises in Inverted Supine Position (FIG. 26)

Exercises

-   -   Upright Row     -   Lateral Shoulder Raise     -   Inverted Front Raise     -   Cross Body Shoulder Raise     -   Shoulder Shrug     -   Inverted Biceps Curl     -   Hamstring Curl with Trunk Flexion     -   Bent Leg Incline Crunch     -   Hamstring Curl

Description

-   -   This position provides training and conditioning for the         shoulders, arms, abdominals, and hamstrings. The dynamic arm         pulley system creates a line of pull similar to that of         free-weights with the direction of resistance originating from         below the body. The folding foot holder provides a secure         position for the feet to enable inverted joint decompression or         challenging abdominal and hamstring exercises. Refrain from         using this position with clients classified as hypertensive or         immediately following cardiovascular exercise.

Equipment Considerations

-   -   Adjust tower level to appropriate incline     -   Attach center pulley to glideboard for cable exercises     -   Secure pulley locator clamps in appropriate position on LAT bars     -   Position adjustable glideboard at appropriate level     -   Raise the folding foot holder 700 to secure feet for select         exercises

Basic Starting Position with Folding Foot Holder (See FIG. 26)

-   -   Disconnect the pulley from the glideboard and raise the folding         foot holder to the “upright” position. Facing the tower,         straddle the rails and sit near the top edge of the glideboard.         Grasp the foot holder to pull the glideboard up the rails and         secure the feet between the pads. Slowly lie back, ensuring head         is fully supported. Extend the legs and place the arms across         the chest or lightly behind the head.

Basic Starting Position with Dynamic Arm Pulley System

-   -   Inverted supine with dynamic arm pulley system     -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and sit toward the top edge         of the glideboard. Slowly lie back, ensuring head is fully         supported. With tension in the cables, bring the heels up to the         top edge of the glideboard and extend the arms toward the         pulleys.

Alternate Starting Positions with Folding Foot Holder

-   -   One foot secured in foot holder     -   Vary arm positions     -   Alternate Starting Positions with Dynamic Arm Pulley System     -   Hips and knees flexed to 90°     -   Hips rotated to side

Equipment Modifications and Progressions

-   -   Raise adjustable glideboard to keep head above heart     -   Use weight bar accessory to increase resistance     -   Modify adjustable pulley position to vary line of pull     -   Add cable extension kit for taller users

User Modifications and Progressions

-   -   Adjust body position on glideboard for more/less ROM     -   Vary grip positions

General Movement Variations with Dynamic Arm Pulley System

-   -   Static equilibrium—from the starting position, bring the         glideboard up the rails by using one handle. Without moving the         glideboard, move both arms in the opposite directions         simultaneously.     -   Unilateral—from the starting position, use one hand while the         opposite arm remains static. Return with control to the starting         position.

General Movement Variations with Folding Foot Holder

-   -   Unilateral—one foot secure in the folding foot holder     -   Oblique twist     -   Various hand reaches

Trainer Tips

-   -   Place hand(s) on glideboard to assist or resist the movement     -   Assist the client getting out of this position

Safety

-   -   Discontinue exercise or prop the torso up if inverted position         causes nausea, dizziness or light-headedness     -   Keep wrists in a neutral position     -   Refrain from using this position after cardiovascular exercises         or if classified with hypertension     -   Move in a controlled motion throughout the entire exercise     -   Avoid excessive shoulder elevation, protraction and retraction         during the movement     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

Strength

-   -   Regression         -   Self-spot with feet against the rails         -   Shorten the lever length         -   Trainer assists glideboard movement         -   Lower the incline         -   Unilateral cable work, handles separated     -   Progression         -   Place the feet on the tower and press away         -   Add weight to the glideboard         -   Lengthen the lever         -   Trainer adds resistance to glideboard movement         -   Raise the incline         -   Use both handles in one hand         -   Remove center pulley from glideboard         -   Unilateral, i.e., foot holder exercises

Mobility

-   -   Regression         -   Straddle glideboard or sit cross legged to promote neutral             spine         -   Reduce ROM         -   Self-spot with feet on floor         -   Trainer spot glideboard during end of ROM         -   Sit up using the foot holder     -   Progression         -   Modify adjustable pulley position to increase ROM         -   Move the feet lower on the squat stand         -   Position the body on the glideboard to maximize available             ROM         -   Perform unilaterally to increase the available ROM

Awareness

-   -   Regression         -   Position the participant(s) in neutral spine; focus on             alignment         -   Bilateral exercise         -   Work through a fixed or partial ROM         -   Predictable tempos         -   Raise the incline         -   Raise adjustable glideboard     -   Progression         -   Allow the participant to have free ROM         -   Unilateral exercise         -   Lower the incline         -   Suggested body position cues         -   Unpredictable tempos         -   Closed eyes

1. Upright Row

Prime Movers

-   -   Deltoids, trapezius, biceps, brachialis, brachioradialis,         supraspinatus, infraspinatus

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Upright Row

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and sit toward the top edge         of the glideboard. Slowly lie back, ensuring head is fully         supported. With tension in the cables, bring the heels up to the         top edge of the glideboard and extend the arms toward the         pulleys, palms facing down toward ground.

Position Variations

-   -   Hips and knees flexed to 90°

Movement Description

-   -   Maintaining a neutral wrist position, bring the glideboard up         the rails by pulling the handles directly up to shoulder height         with elbows in line with the torso. Slowly lower the glideboard         down the rails by returning the hands to the starting position.         Keep the handles on the outside of the torso throughout the         exercise.

Movement Variations

-   -   Static equilibrium     -   Unilateral

Safety Aspects

-   -   Do not raise the handles above shoulder level     -   Ensure head is fully supported by the glideboard     -   Avoid excessive shoulder depression and elevation during the         movement     -   Discontinue exercise or prop the torso up if inverted position         causes nausea, dizziness, or light-headedness

2. Inverted Lateral Shoulder Raise

Prime Movers

-   -   Deltoids

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Inverted Lateral Shoulder Raise:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and sit toward the top edge         of the glideboard. Slowly lie back, ensuring head is fully         supported. With tension in the cables, bring the heels up to the         top edge of the glideboard and extend the arms toward the         pulleys, palms facing in.

Position Variations

-   -   Hips and knees flexed to 90°

Movement Description

-   -   Maintaining a neutral wrist position and a slight bend in the         elbow, bring the glideboard up the rails by pulling the handles         away from the hips, up to shoulder height. Keep the handles         anterior to the torso throughout the exercise. Slowly lower the         glideboard down the rails by controlling the handles back to the         starting position.

Movement Variations

-   -   Static equilibrium     -   Unilateral     -   If discomfort is felt in the shoulders, stop just short of         shoulder height or with a pain free range of motion     -   If the glideboard contacts the top or bottom of the rails,         adjust body position up the glideboard

Safety Aspects

-   -   Do not raise the handles above shoulder level     -   Ensure head is fully supported by the glideboard     -   Avoid excessive shoulder depression and elevation during the         movement     -   Discontinue exercise or prop the torso up if inverted position         causes nausea, dizziness, or light-headedness

3. Inverted Front Raise

Prime Movers

-   -   Deltoids (anterior), Pectoralis Major

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Inverted Front Raise:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and sit toward the top edge         of the glideboard. Slowly lie back, ensuring head is fully         supported. With tension in the cables, bring the heels up to the         top edge of the glideboard and extend the arms toward the         pulleys, palms facing down toward ground.

Position Variations

-   -   Hips and knees flexed to 90°

Movement Description

-   -   Maintaining a neutral wrist position and a slight bend in the         elbow, bring the glideboard up the rails by pulling the handles         up in front of the body to shoulder height. Keep the shoulders         retracted throughout the exercise. Slowly lower the glideboard         down the rails by controlling the handles back to the starting         position.

Movement Variations

-   -   Static equilibrium     -   Unilateral     -   If discomfort is felt in the shoulders, stop just short of         shoulder height or within a pain free range of motion     -   If the glideboard contacts the top or bottom of the rails,         adjust body position up the glideboard

Safety Aspects

-   -   Do not raise the handles above shoulder level     -   Ensure head is fully supported by the glideboard     -   Avoid excessive shoulder depression and elevation during the         movement     -   Discontinue exercise or prop the torso up if inverted position         causes nausea, dizziness, or light-headedness

4. Cross Body Shoulder Raise

Prime Movers

-   -   Deltoids, trapezius, teres minor, infraspinatus, supraspinatus

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—mid to high outside position     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Cross Body Shoulder Raise:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and sit toward the top edge         of the glideboard. Slowly lie back, ensuring head is fully         supported. With tension in the cables, bring the heels up to the         top edge of the glideboard and tilt the hips away from the         cable. Extend the arm across the body toward the pulley, palms         facing down. Place inactive arm on hip or side of glideboard.

Position Variations

-   -   Hips and knees flexed to 90°

Movement Description

-   -   Maintaining a neutral wrist position and a slight bend in the         elbow, pull the handle up and across the front of the torso in         an arc motion until the handle is overhead and outside the         shoulder. Slowly lower the glideboard down the rails by         controlling the handles back to the starting position.

Movement Variations

-   -   If discomfort is felt in the shoulders, stop just short of         shoulder height or within a pain free range of motion     -   If the glideboard contacts the top or bottom of the rails,         adjust body position up the glideboard

Safety Aspects

-   -   Ensure head is fully supported by the glideboard     -   Avoid excessive shoulder depression and elevation during the         movement     -   Discontinue exercise or prop the torso up if inverted position         causes nausea, dizziness, or light-headedness

5. Shoulder Shrug

Prime Movers

-   -   Trapezius, levator scapulae

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar     -   Dip bars—upright position

Starting Position with Dynamic Arm Pulley System

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and sit toward the top edge         of the glideboard. Slowly lie back, ensuring head is fully         supported. With tension in the cables, bring the heels up to the         top edge of the glideboard and extend the arms toward the         pulleys, palms facing in.

Starting Position with Dip Bars

-   -   Facing the tower, straddle the rails and sit toward the top edge         of the glideboard. Grasp the dip bars and slowly lie back,         ensuring head is fully supported. Holding the dip bars, bring         the heels up to the top edge of the glideboard and retract the         shoulders.

Position Variations

-   -   Hips and knees flexed to 90°

Movement Description

-   -   Maintaining straight arms, pull the glideboard up the rails by         elevating the shoulders toward the ears. Slowly lower the         glideboard back down the rails by lowering the shoulders to the         starting position. Keep shoulders in line with the glideboard         throughout the exercise.

Movement Variations

-   -   Static equilibrium     -   Unilateral

6. Inverted Biceps Curl

Prime Movers

-   -   Biceps, brachialis

Equipment Settings

-   -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to high inner position     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Inverted Biceps Curl:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the rails and sit toward the top edge         of the glideboard. Slowly lie back, ensuring head is fully         supported. With tension in the cables, bring the heels up to the         top edge of the glideboard and extend the arms towards the         pulleys with a slight bend in the elbows. Palms face up.

Position Variations

-   -   Hips and knees flexed to 90°     -   Grip variations (neutral, palms down)

Movement Description

-   -   Maintaining a neutral wrist position and a slight bend in the         elbow, pull the handle up towards the shoulders with the elbows         remaining in place. Keep the shoulders retracted throughout the         exercise. Slowly lower the glideboard down the rails by         controlling the handles back to the starting position. Keep a         slight bend at the elbows at the bottom of the movement.

Movement Variations

-   -   Static equilibrium     -   Unilateral         7. Hamstring Curl with Trunk Flexion

Prime Movers

-   -   Hamstrings, gastrocnemius, abdominals, obliques

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Hamstring Curl:

-   -   Disconnect the pulley from the glideboard and stow handles.         Raise the folding foot holder to the “upright” position. Facing         the tower, straddle the rails and sit near the top edge of the         glideboard. Grasp the foot holder to pull the glideboard up the         rails and secure the feet between the pads. Slowly lie back,         ensuring head is fully supported. Extend the legs and place the         arms across the chest or lightly behind the head.

Position Variations

-   -   Arms reaching forward toward knees     -   Arms extended overhead

Movement Description

-   -   With the ankles in a plantar flexed position, lift the head and         shoulders off the glideboard by contracting the abdominal         muscles. Simultaneously pull the glideboard up the rails by         pulling the heels toward the hips. Maintaining tension in the         abdominals, control the glideboard down the rails with the         hamstrings and begin lowering the head and shoulders until the         shoulder blades lightly touch the glideboard and repeat. Keep         the abdominals engaged throughout the entire set of repetitions.

Movement Variations

-   -   Integrate rotation into the motion with added oblique twist     -   Unilateral

Safety Aspects

-   -   Do not pull excessively on the head with hands. This places         stress on the cervical spine.     -   Do not let the glideboard fall down the rails after the curl.     -   Discontinue exercise or prop the torso up if inverted position         causes nausea, dizziness, or light-headedness.

8. Bent Leg Incline Crunch

Prime Movers

-   -   Hamstrings, abdominals, obliques

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Bent Leg Incline Crunch:

-   -   Disconnect the pulley from the glideboard and stow handles.         Raise the folding foot holder to the “upright” position. Facing         the tower, straddle the rails and sit near the top edge of the         glideboard. Grasp the foot holder to pull the glideboard up the         rails and secure the feet between the pads. Slowly lie back,         ensuring head is fully supported. Extend the legs and place the         arms across the chest or lightly behind the head.

Position Variations

-   -   Arms reaching forward toward knees     -   Arms extended overhead

Movement Description

-   -   With the ankles in a plantar flexed position, pull the         glideboard up the rails by pulling the heels toward the hips.         Maintaining the knees in a flexed position. Lift head and         shoulders off the glideboard by contracting the abdominal         muscles. Lower the head and shoulders until the shoulder blades         lightly tough the glideboard and repeat the crunch. Keep the         hamstrings and abdominals engaged throughout the entire set of         repetitions.     -   Avoid pulling excessively on the head with hands

Movement Variations

-   -   Integrate rotation into the motion with added oblique twist     -   If the movement is too difficult, place arms across the chest,         or reach arms to outer thighs

Safety Aspects

-   -   Do not pull excessively on the head with hands. This places         stress on the cervical spine.     -   Do not let the glideboard fall down the rails after the curl.     -   Discontinue exercise or prop the torso up if inverted position         causes nausea, dizziness, or light-headedness.

9. Hamstring Curl

Prime Movers

-   -   Hamstrings, gastrocnemius

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid level     -   Adjustable glideboard—low to high level

Optional Accessories

-   -   Weight bar

Starting Position for Hamstring Curl:

-   -   Disconnect the pulley from the glideboard and stow handles.         Raise the folding foot holder to the “upright” position. Facing         the tower, straddle the rails and sit near the top edge of the         glideboard. Grasp the foot holder to pull the glideboard up the         rails and secure the feet between the pads. Slowly lie back,         ensuring head is fully supported. Extend the legs and place the         arms across the chest.

Position Variations

-   -   Seated upright with hands on glideboard, behind hips

Movement Description

-   -   With the ankles in a plantar flexed position, pull the         glideboard up the rails by pulling the heels toward the hips         until the knees are flexed around 90°. Maintaining tension on         the hamstrings, control the glideboard down the rails and         repeat. Keep the hamstrings engaged throughout the entire set of         repetitions. Maintain a neutral spine position throughout the         exercise.

Movement Variations

-   -   Unilateral (one leg)

Safety Aspects

-   -   Do not pull excessively on the head with hands. This places         stress on the cervical spine.     -   Do not let the glideboard fall down the rails after the curl.     -   Discontinue exercise or prop the torso up if inverted position         causes nausea, dizziness, or light-headedness.

VIII. Exercises in Upright Prone Position (FIG. 27)

Exercises

-   -   Plank     -   Pike     -   Push-up     -   Sprint Start     -   Pull-up     -   Swimmer     -   Prone Reverse Fly with Back Extension     -   Prone Biceps Curl     -   Scrunch (Jack Knife)     -   Knee Extension with Leg Pulley

Description

-   -   This position offers a wide variety of isolated and integrated         strength and conditioning for nearly every major muscle group.     -   When the incline plane is used for plank or push up exercises,         the intensity is increased as the angle of the rails is         decreased. For example, a push up on the floor is more difficult         than a push up on an incline. To challenge stability and         balance, the glideboard can be held in the “open position,”         meaning that it is not resting at the bottom of the rails.     -   The LAT bars are used to provide partial weight bearing         exercises for the back, shoulders and arms. This allows clients         of any fitness level to perform the pull up exercise. The lower         intensity is also ideal for developing power in the upper body         by incorporating plyometric exercise variations.     -   The dynamic arm pulley system, being located overhead in this         position provides unique “top down” resistance that can be used         to strengthen and condition specific upper body muscle groups.         Or, integrate the entire upper body with exercises that mimic         different swimming strokes.

Equipment Considerations

-   -   Adjust tower level to appropriate incline     -   Attach center pulley to glideboard for cable exercises     -   Secure pulley locator clamps in appropriate position on LAT bars         for cable exercises     -   Lower the LAT bars for pull up exercises     -   Position adjustable glideboard at appropriate level     -   Remove or install the folding platform for specific exercises     -   Attach the SCRUNCH® accessory for specific exercises     -   Install the Leg Pulley System for specific exercises     -   Basic Starting Positions     -   Upright prone—plank position (see FIG. 27)     -   Disconnect the pulley from the glideboard and remove the folding         platform. With the glideboard at the bottom of the rails, face         the tower and toward the lower half of the glideboard. Place the         forearms toward the top of the glideboard with palms facing in.         Raise the knees off the glideboard and align the neck,         shoulders, hops and legs into a level plank position. Press into         the forearms to keep the shoulders in a neutral position. The         glideboard can remain at the bottom in a “closed position” or         shifted up the rails in the more advanced “open position.”

Basic Starting Positions with Leg Pulley System

-   -   Upright prone with leg pulley system (see FIG. 27A)

Alternate Starting Positions

-   -   Open glideboard (raised up incline from FIG. 27 position)     -   Kneeling with one knee on glideboard and opposite foot on rail         base     -   Kneeling with one knee and opposite foot on squat stand

Starting Positions with LAT Bars

-   -   Upright prone with LAT bars (basic)     -   Disconnect the pulley from the glideboard and lower the LAT bars         downward into the pull-up position. Facing the tower straddle         the rails and push the glideboard halfway up the incline. Lie         prone with the chest positioned near the top edge of the         glideboard and grasp the LAT bars, palms facing down. With a         strong grip, slowly bring the legs onto the glideboard.     -   Unilateral with LAT bars

Basic Starting Position with Dynamic Arm Pulley System

-   -   Upright prone with dynamic arm pulley system.     -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the glideboard and anchor the handles         toward the top edge. Lie prone with the chest near the top edge         of the glideboard. With tension in the cables, slowly bring the         legs onto the glideboard. Knees can be flexed or extended. Hands         reach overhead toward the pulleys with palms facing down toward         the ground.

Alternate Starting Position with Dynamic Arm Pulley System

-   -   Elbows on glideboard, knees bent up     -   Grip variations

Equipment Modifications and Progressions

-   -   Use weight bar accessory to increase resistance     -   Modify adjustable pulley position to vary line of pull     -   Add cable extension kit for taller users

User Modifications and Progressions

-   -   Adjust body position on glideboard for more/less ROM     -   Vary grip positions

General Movement Variations

-   -   Static equilibrium—(cable exercises). From the starting         position, bring the glideboard up the rails by using one handle.         Without moving the glideboard, move both arms in the opposite         directions simultaneously.     -   Unilateral—From the starting position, use one hand while the         opposite arm remains static. Return with control to the starting         position.

Trainer Tips

-   -   Place hand(s) on glideboard to assist or resist the movement     -   Provide cues to assist in body alignment during plank exercises

Safety

-   -   Maintain neutral wrist, shoulder, spinal and pelvic alignment     -   Move in a controlled motion throughout the entire exercise     -   Ensure client demonstrates proficiency of a motion before         performing plyometric variations     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

Strength

-   -   Regression         -   Trainer assists glideboard movement         -   Lower the incline         -   Unilateral handles separated (cable exercises)     -   Progression         -   Add weight to the glideboard         -   Trainer adds resistance to glideboard movement         -   Raise the incline         -   Use both handles in one hand (cable exercise)         -   Unilateral (Pull Ups)

Mobility

-   -   Regression         -   Reduce ROM         -   Self-spot with feet on floor         -   Trainer spot glideboard during end ROM     -   Progression         -   Modify adjustable pulley position to increase ROM         -   Position the body on the glideboard to maximize available             ROM         -   Perform unilaterally to increase the available ROM

Awareness

-   -   Regression         -   Work through a fixed or partial ROM         -   Predictable tempos         -   Raise the incline         -   Raise adjustable glideboard     -   Progression         -   Allow the participant to have free ROM         -   Lower the incline         -   Suggested body position cues         -   Unpredictable tempos         -   Closed eyes

1. Plank Exercise

Prime Movers

-   -   The static plank exercise has no primary movers but requires         global stabilization of the kinetic chain spanning from the         bases of support. As movement is added to the plank position         either by shifting the glideboard along the rails or by driving         a body part in space, the objective remains to maintain proximal         stability between the bases of support.

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to high level (low incline increases intensity)

Starting Position for Plank Exercise:

-   -   Disconnect the pulley from the glideboard and stow the handles.         Remove the folding platform or squat stand. With the glideboard         at the bottom of the rails, face the tower and kneel on the         lower part of the glideboard. Place the forearms toward the top         of the glideboard with palms facing in. Raise the knees off the         glideboard ad align the neck, shoulders, hips and legs into a         level plank position. Press into the forearms to keep the         shoulders in a neutral position. The glideboard can remain at         the bottom in the “closed position” or shifted up the rails to         the more advanced “open position.”     -   Maintain the shoulders above the elbows for the static plank.

Position Variations

-   -   Kneeling     -   Open glideboard (glideboard slid up incline)     -   Extended arms (push up position)     -   Extended hip (one leg raised)     -   Staggered hands—gripping opposite sides of glideboard at offset         hand positions

Movement Variations

-   -   Controlled movements can be used to challenge proximal         stability. Maintain the spine in a neutral position throughout         each distal movement     -   Shift glideboard up and own rails with forearms     -   Shift glideboard up and own rails with extended arms     -   Plank with knee tuck and straighten the legs while raising         glideboard/user support platform.

2. Pike Exercise

Prime Movers

-   -   Illiopsoas, tensor fasciae latae, pectineus

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to high level (low incline increases intensity)

Starting Position for Pike Exercise:

-   -   Disconnect the pulley from the glideboard and stow the handles.         Remove the folding platform or squat stand. With the glideboard         at the bottom of the rails, face the tower and kneel on the         lower part of the glideboard. Place the forearms on the         glideboard in front of the knees with hands clasped together.         Maintaining a neutral spine position, raise the knees and slowly         press the glideboard up the rails. Align the neck, shoulders,         hips and legs into a level plank position with the shoulders         over the elbows. Lightly press into the forearms to keep the         shoulders in a neutral position.

Position Variations

-   -   Extended arms (push-up position)     -   Open glideboard (glideboard slid up incline)

Movement Description

-   -   Maintaining a neutral spine position, press the balls of the         feet into the floor to flex the hips up into a pike position.         Maintain the shoulders above the elbows and slowly move the         glideboard back to the starting position.     -   Contract the abdominal muscles to stabilize the torso throughout         the movement

Movement Variations

-   -   Extended arms (push-up position)

3. Push-Up Exercise

Prime Movers

-   -   Triceps, pectoral group, deltoids

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to high level (low incline increases intensity)

Starting Position for Push-Up Exercise:

-   -   Disconnect the pulley from the glideboard and stow the handles.         Remove the folding platform. Stand at the lower rail base facing         the tower. Place both hands halfway up the glideboard toward the         sides with the fingers wrapped around the sides. Push the         glideboard up the rails until the arms are perpendicular to the         rails. Align the neck, shoulders, hips and legs into a level         plank position. The glideboard can remain at the bottom in the         “closed position” or shifted up to the rails to the more         advanced “open position.”

Position Variations

-   -   Kneeling     -   Closed glideboard     -   Staggered hands

Movement Description

-   -   Maintaining a stable trunk and neutral spine position, lower the         body toward the glideboard by bending the elbows. Before the         chest contacts the glideboard, push against the glideboard until         the arms are nearly straight. Glideboard should not move during         the exercise.     -   Contract the abdominal muscles to stabilize the torso throughout         the movement

Movement Variations

-   -   Extended hips

4. Sprint Start

Prime Movers

-   -   Quadriceps, gluteal group, hamstrings, gastrocnemius, soleus

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to high level

Starting Position for Sprint Start:

-   -   Disconnect the pulley from the glideboard and stow the handles.         Remove the folding platform. With the glideboard at the bottom         of the rails, face the tower and kneel on the lower part of the         glideboard. Place the forearms toward the top of the glideboard         with palms facing down. Reposition the ball of the active foot         on the outside lower rail base and set the spine into a neutral         position. Press the active foot against the lower rail base to         move the glideboard up the rails.

Position Variations

-   -   Elevated knee     -   Use squat stand (feet at higher elevation)     -   Staggered hands (as described above)

Movement Description

-   -   Maintaining a neutral spine and the shoulders positioned over         the elbows, lower the glideboard down the rails until a light         stretch is felt in the hips. Press the foot into the rail base         to bring the glideboard up the rails.     -   Plyometric Sprint Start—use caution when performing this         exercise. Start exercise with light jumping until client is         comfortable with landing position.         -   With one knee on the glideboard, push forcefully against the             base, sliding up the rails in a jumping manner. Land softly             on the lower rail base and explode back up the rails.

Movement Variations

-   -   Place hands on the outside of the glideboard with arms extended     -   Plyometric sprint start     -   Plyometric sprit start with squat stand

5. Pull-Up Exercise

Prime Movers

-   -   Latissimus dorsi, teres major, rhomboids, biceps, brachialis,         brachioradialis

Equipment Settings

-   -   Tower height—mid to high level     -   LAT bars—lowered     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A

Optional Accessories

-   -   3 grip pull-up bar 20 (FIG. 8H)

Starting Position for Pull-Up Exercise:

-   -   Disconnect the pulley from the glideboard and stow the handles.         Lower the LAT bars into the pull-up position (refer to page 14         for LAT bar positioning instruction). Facing the tower, straddle         the rails and push the glideboard halfway up the incline. Lie         prone with the chest positioned near the top edge of the         glideboard and grasp the LAT bars, palms facing down. With a         strong grip, slowly bring the legs onto the glideboard.

Position Variations

-   -   Knees flexed

Movement Description

-   -   Keeping the chest in contact with the glideboard, pull the         elbows toward the sides of the torso until hands are level with         shoulders. Slowly control the glideboard down the rails back to         the starting position.     -   Maintain the neck in a neutral position throughout the exercise.     -   Lead movement with the elbows, keeping forearms parallel to the         torso throughout the movement.

Movement Variations

-   -   Tempo variations     -   Unilateral     -   Plyometric Pull-Up—Advanced exercise—use caution and strict         movement control) pull forcefully on the LAT bars and         momentarily release the LAT bars at the top of the motion. Grasp         the LAT bars and decelerate the glideboard down the rails in a         controlled manner.

Safety Aspects

-   -   Avoid bouncing at the bottom range of motion     -   Avoid excessive shoulder elevation during the exercise

6. Swimmer Exercise

Prime Movers

-   -   Latissimus dorsi teres major, triceps (long head)

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower height—low to high level

Starting Position for Swimmer Exercise

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the glideboard and anchor the handles         toward the top edge. Lie prone with the chest near the top edge         of the glideboard. With tension in the cables, slowly bring the         legs onto the glideboard. Knees can be flexed or extended. Hands         reach overhead toward the pulleys with palms facing down.

Movement Description

-   -   Maintaining a slight bend in the elbows, bring one handle down         and back in an arc motion toward the side of the hip. Slowly         bring the hand back to the starting position. Alternate sides or         repeat with same arm.     -   Keep the head in line with spine throughout the exercise.     -   Contract the abdominal muscles to stabilize the torso throughout         the movement

Movement Variations

-   -   Static equilibrium     -   Integrate trunk rotation into the movement by elevating the         active shoulder and bending the elbow at the top of the         movement. Similar to a freestyle stroke.         7. Prone Reverse Fly with Back Extension

Prime Movers

-   -   Erector spinae, levator scapula, deltoids, trapezius rhomboids,         infraspinatus

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower height—low to mid level

Starting Position for Prone Reverse Fly:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the glideboard and anchor the handles         toward the top edge. Lie prone with the chest near the top edge         of the glideboard. With tension in the cables, slowly brig the         legs onto the glideboard. Knees can be flexed or extended. Hands         reach overhead toward the pulleys with thumbs facing the rails.

Movement Description

-   -   Maintaining a slight bend in the elbows, press the handles out         and back, parallel to the sides of the torso. Slightly raise the         head and upper chest off the glideboard toward the top of the         movement. Maintain tension in the cables and slowly return with         control back to the starting position.     -   Lead the motion with the hands     -   Retract the shoulders at the top of the motion     -   Maintain neutral wrists     -   Discontinue the exercise is pain occurs in the lower back or         shoulders

Movement Variations

-   -   Neutral grip

8. Prone Biceps Curl

Prime Movers

-   -   Biceps, Brachialis

Equipment Settings

-   -   Folding platform—removed (optional)     -   Center pulley—attached to glideboard     -   Pulley locator clamps—low to mid inner position     -   Tower height—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Prone Biceps Curl:

-   -   Grasp handles and pull the glideboard halfway up the rails.         Facing the tower, straddle the glideboard and anchor the handles         toward the top edge. Lie prone with the chest positioned on the         top half of the glideboard. With palms facing up, place the         elbows toward top of the glideboard with hands reaching toward         the pulleys. Knees can be flexed or extended.

Movement Description

-   -   With neutral wrists and elbows resting on the glideboard,         contract the biceps to pull the handles up toward the shoulders.         Maintain tension in the cables and slowly return with control         back to the starting position.     -   Focus on maintaining the elbow positions on the glideboard     -   Keep a slight bend in the elbows to protect the joint and         maintain the load on the biceps muscles

Movement Variations

-   -   Unilateral     -   Static equilibrium

9. Scrunch (Jack Knife)

Prime Movers

-   -   Iliopsoas Sartorius, pectineus, tensor fascia latae,         (abdominals, obliques)

Equipment Settings

-   -   SCRUNCH® accessory or platform 22 (FIG. 8I)     -   Tower height—low to mid level     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A

Starting Position for Jack Knife:

-   -   Attach the SCRUNCH® platform 22 to the top of the rails. Facing         the tower, kneel toward the top of the glideboard. Grasp the         cross bar 22A on the outside with palms facing in and rest the         elbows on the padded surface. Maintaining a neutral spine,         position the shoulders directly over the elbows. Press elbows         into padding 22B to maintain a neutral shoulder position.

Movement Description

-   -   Maintaining a strong grip with shoulders positioned over the         elbows, bring the glideboard up the rails by pulling the knees         toward the elbows. Contract the abdominals to flex the spine         toward the top of the movement. With the abdominals contracted         to protect the spine, slowly lower the glideboard down the rails         back to a neutral spine position.     -   Discontinue exercise if pain occurs in lower back or shoulders     -   Maintain strict control of motion throughout the exercise

Movement Variations

-   -   Jack Knife—extended legs; legs extended and raised from         glideboard     -   Kneeling Jack—knife single leg     -   Kneeling oblique jack knife         10. Knee Extension with Leg Pulley

Prime Movers

-   -   Quadriceps

Equipment Settings

-   -   Leg pulley system—connected to tower pulley latch; mid to high         level     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid level

Optional Accessories

-   -   Weight bar

Starting Position for Knee Extension

-   -   Attach the leg pulley system to the glideboard. Secure the ankle         harness around the active leg with the cable attached at the         back of the heel. Push glideboard halfway up rails and lie face         down with head toward the tower. Rest hands on the top end of         the glideboard.

Position Variations

-   -   Foot slightly turned out (use caution)

Movement Description

-   -   With upper legs lying flat on the glideboard, bend the knee of         the active leg to form a 90° angle. Using the quadriceps         muscles, extend the active knee. Lower the glideboard back down         the rails by returning the leg back to a 90° angle.

Movement Variations

-   -   Integrate a hip flexor stretch into the movement by slightly         raising the active knee off glideboard at the bottom of the         motion (knee at 90°)

IX. Exercises in Inverted Prone Position (FIG. 28)

Exercises

-   -   Inverted Plank     -   Inverted Pike/Tuck     -   Inverted Push-up     -   Overhead Press     -   Inverted Scrunch

Description

-   -   This position provides training and conditioning for the         shoulders, arms and trunk. With the inverted body position, the         degree of incline will inversely affect the strength and         stability components of the plank and push up exercises. A lower         incline emphasizes proximal stability whereas a higher incline         emphasizes upper body strength.     -   Refrain from using this position with clients classified as         hypertensive or immediately following cardiovascular exercise.

Equipment Considerations

-   -   Detach the center pulley and store behind tower     -   Adjust tower level to appropriate incline     -   Remove folding platform     -   Attach press bar to lower rails for specific exercises     -   Attach SCRUNCH® accessory to lower rails for specific exercises

Basic Starting Position: Inverted Prone with Press Bar

-   -   Attach the press bar to the rail base. With the glideboard         closed, come to a kneeling position, facing away from the tower.         Grasp the press bar and lower the torso down to the glideboard.         Chest should be positioned near the bottom. Knees can be flexed         or extended with the feet positioned on the outside of the         rails.

Basic Starting Position Push-Up Position (without Press Bar)

-   -   Push up position     -   Remove the folding platform. With the glideboard closed, come to         a kneeling position, facing away from the tower. Place both         hands on the floor below the lower rail base. Bring the arms         into a vertical position with hands under the shoulders. Press         the glideboard up the rails with the feet until the entire body         is aligned. The glideboard can remain at the bottom in a “closed         position” or up the rails in the “open position.”

Basic Starting Position Plank with Press Bar

-   -   Kneeling     -   With the press bar 12 attached and glideboard closed, come to a         kneeling position, facing away for the tower. Place both hands         on the press bar and bring the arms into a vertical position         with hands under the shoulders.

Basic Starting Position Plan with Platform or Accessory 22

-   -   Plank with platform 22 (FIG. 8I)     -   With the accessory or platform 22 attached to the lower end of         the incline, and glideboard closed, come to a kneeling position         facing away from the tower. Grasp the bar and place the forearms         on the pad 22B. Bring the upper arms into a vertical position         with elbows under the shoulders.

Alternate Starting Positions

-   -   Open glideboard (raised up incline)     -   Extended legs and open glideboard (legs and torso raised, feet         alone contact glideboard)

Basic Starting Position Plank

-   -   Remove the folding platform. With the glideboard closed, come to         a kneeling position, facing away from the tower. Place both         forearms on the floor below the lower rail base, hands clasped         together. The glideboard can remain at the bottom in a “closed         position” or up the rails in the “open position.”

Equipment Modifications and Progressions

-   -   Increase incline for greater upper body focus     -   Decrease incline for greater core focus     -   Use weight bar accessory to increase resistance

User Modifications and Progressions

-   -   Adjust body position on glideboard for more/less ROM and load     -   Vary grip or hand positions

General Movement Variations

-   -   Unilateral—from the starting position, use one hand while the         opposite arm remains static. Return with control to the starting         position.     -   Plyometric variations—upper body exercises

Trainer Tips

-   -   Provide cues to assist in body alignment during plank exercises

Safety

-   -   Maintain neutral wrist, shoulder, spinal and pelvic alignment     -   Move in a controlled motion throughout the entire exercise     -   Maintain stability of the core in dynamic movements     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

Strength

-   -   Regression         -   Trainer assists glideboard movement         -   Shorten the lever length         -   Lower the incline     -   Progression         -   Add weight to the glideboard         -   Lengthen the levers         -   Trainer adds resistance to glideboard movement         -   Raise the incline         -   Unilateral

Mobility

-   -   Regression         -   Reduce ROM         -   Position the body higher on the glideboard to minimize the             ROM         -   Modify adjustable pulley position to decrease ROM (cable             exercises)         -   Trainer spot glideboard during end ROM     -   Progression         -   Work through a full ROM         -   Modify adjustable pulley position to increase ROM (cable             exercises)         -   Position the body on the glideboard to maximize available             ROM

Awareness

-   -   Regression         -   Work through a fixed or partial ROM         -   Predictable tempos         -   Raise the incline         -   Increase contact surface area with the glideboard     -   Progression         -   Allow the participant to have free ROM         -   Lower the incline         -   Suggested body position cues         -   Unpredictable tempos         -   Reduce contact surface area with glideboard

1. Inverted Plank

-   -   This exercise can be performed with the hands or forearms         positioned on the platform 22 floor below the lower rail base.         Towel or padding are recommended underneath forearms when         performing exercises without platform or accessory 22.

Prime Movers

-   -   The static plank exercise has no primary movers but requires         global stabilization of the kinetic chain spanning from the         bases of support. As movement is added to the plank position,         either by shifting the glideboard along the rails or by driving         a body part in space, the objective remains to maintain proximal         stability between the bases of support.

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid level     -   Note: Lower incline requires more stability less upper body         strength; Higher incline requires more upper body strength, less         stability

Optional Accessories

-   -   Press bar 12—attached to lower rails     -   SCRUNCH® accessory 22—attached to lower rails

Starting Position for Inverted Plank:

-   -   With the glideboard closed, come to a kneeling position, facing         away from the tower. Place both forearms on the floor below the         lower rail base, hands clasped together. Bring the upper arms         into a vertical position with elbows under the shoulders.         Elevate the hips and knees so the entire body is aligned. The         glideboard can remain at the bottom in a “closed position” or up         the rails in the “open position.”

Starting Position with SCRUNCH® Accessory 22

-   -   With the glideboard closed, come to a kneeling position facing         away from the tower. Grasp the SCRUNCH® Accessory bar and place         the forearms on the pad. Bring the upper arms into a vertical         position with elbows under the shoulders. Elevate the hips and         knees so the entire body is aligned. The glideboard can remain         at the bottom in a “closed position” or up the rails in the         “open position.”

Position Variations

-   -   Closed glideboard on knees     -   Unilateral

Movement Variations

-   -   N/A

2. Inverted Pike/Tuck

-   -   These exercises can be performed with the press bar 12 or with         the hands or forearms positioned on the floor below the lower         rail base. Towels or padding are recommended underneath the         forearms.     -   Pike (with or without press bar)     -   Tuck (with or without press bar)

Prime Movers

-   -   Iliopsoas, tensor fasciae latae, pectineus

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—NA     -   Tower height—low to mid level (low incline increases stability         challenge)

Optional Accessories

-   -   Press bar—attached to lower rail     -   SCRUNCH® Accessory—attached to lower rail

Starting Position with Press Bar

-   -   With the press bar 12 attached and glideboard closed, come to a         kneeling position, facing away from the tower. Place both hands         on the press bar and bring the arms into a vertical position         with hands under the shoulders. The glideboard can remain at the         bottom in a “closed position” or up the rails in the “open         position.”

Starting Position with Hands on Floor

-   -   With the glideboard closed, come to a kneeling position, facing         away from the tower. Place both hands on the floor below the         lower rails base. Bring the arms into a vertical position with         hands under the shoulders. Press the glideboard up the rails         with the feet until the entire body is aligned. The glideboard         can remain at the bottom in a “closed position” or up the rails         in the “open position.”

Position Variations

-   -   Single leg     -   Pike

Movement Description (Pike)

-   -   Maintaining a neutral spine position, press the balls of the         feet into the glideboard to flex the hips up into a pike         position. With shoulders directly above or slightly behind the         hands, slowly control the glideboard back to the starting         position.

Movement Variations

-   -   Move into a tuck position (knees bent and engaging glideboard)         instead of pike position.     -   Tuck with elevated knees (not engaging glideboard)     -   Single leg tuck     -   Oblique pike

3. Inverted Push-Up

-   -   This exercise can be performed with press bar 12 or without         press bar, with the hands positioned on the floor below the         lower rail base.

Prime Movers

-   -   Pectoral group, triceps, deltoids

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamp—N/A     -   Tower height—low to mid level

Optional Accessories

-   -   Press bar 12 attached to lower rails

Starting Position for Inverted Push-Up:

-   -   Remove the folding platform. With the glideboard closed, come to         a kneeling position, facing away from the tower. Place both         hands on the floor below the lower rail base. Bring the arms         into a vertical position with hands under the shoulders. Press         the glideboard up the rails with the feet until the entire body         is aligned. The glideboard can remain at the bottom in a “closed         position” or up the rails in the “open position.”

Position Variations

-   -   Kneeling     -   Single leg     -   Wide hands     -   Narrow hands

Movement Description

-   -   Maintaining a stable trunk and neutral spine position, slowly         lower the body by bending the elbows and push up until the arms         are nearly straight. Glideboard should not move during the         exercise.

4. Overhead Press

-   -   This exercise can be performed with press bar 12 or with the         hands positioned on outside rail feet.

Prime Movers

-   -   Deltoids, triceps, pectorals major

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid level

Optional Accessories

-   -   Press bar 12 attached to lower rails (as in FIG. 28)

Starting Position for Overhead Press:

-   -   Attach the press bar to the rail base. With the glideboard         closed, come to a kneeling position, facing away from the tower.         Grasp the press bar and slowly lower the torso down as the         glideboard moves up the rails. Position the chest near the         bottom of the glideboard. Elbows are slightly bent. Knees can be         flexed or extended with the feet positioned on the outside of         the rails.

Movement Description

-   -   Keeping the chest in contact with the glideboard, slowly bend         the elbows to lower the glideboard down the rails until a         comfortable stretch is felt in the shoulders. Press the         glideboard up the rails until the arms are nearly straight.     -   If the glideboard bottoms out, shift the body position toward         the lower rail base.     -   Maintain the neck in a neutral position throughout the exercise.     -   Avoid excessive wrist extension during the exercise.

Movement Variations

-   -   Unilateral     -   Plyometric overhead press (release bar 12 while pushing up)

5. Inverted Scrunch

Prime Movers

-   -   Iliopsoas, Sartorius, pectineus, tensor fascia latae,         (abdominals, obliques)

Equipment Settings

-   -   SCRUNCH® Accessory or platform 22—attached     -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid level (low incline increase stability         challenge)

Starting Position

-   -   With the platform 22 attached and glideboard closed, come to a         kneeling position facing away from the tower. Grasp the handle         bar 22A and place the forearms on the pads 22B. Bring the upper         arms into a vertical position with elbows under the shoulders.         Elevate the knees and press the glideboard up the rails with the         feet until body is aligned in a plank position.

Position Variations

-   -   Knees diagonal (rotate to one side)     -   Feet diagonal (rotate to one side)

Movement Description

-   -   Maintaining shoulders positioned over the elbows and knees         slightly elevated, press the feet into the glideboard and tuck         the knees in toward the chest. With the abdominals contracted to         protect the spine, slowly press the glideboard back up the rails         until legs are extended.

Movement Variations

-   -   Oblique tuck (with feet diagonal)     -   Oblique knee tuck (knees/lower legs diagonal)     -   Single leg extended—knee tuck

X. Exercises in Upright Side Lying Position (FIG. 29)

Exercises

-   -   Side Plank     -   Side Lying Squat     -   Hip Adduction with Leg Pulley

Description

-   -   This position provides training and conditioning in lateral         position for the shoulders, legs and trunk. Depending on the         exercise selected in the side lying position the degree of         incline on the rails will affect the intensity and focus of the         exercise. With the angle of the rails low there is a higher         degree of core focus and range of motion for the hip adduction.         In side lying squats an increased angle of the rails will         increase the exercise intensity.

Equipment Considerations

-   -   Adjust tower level to appropriate incline     -   Remove folding platform for side plank     -   Leg pulley system with ankle harness—attached to tower

Basic Starting Position Side Plank with Knees Bent (See FIG. 29)

-   -   Remove the entire folding platform. Disconnect the pulleys from         the glideboard at bottom of rails, come to a side lying position         on the glideboard with the head toward the tower. The glideboard         can remain at the bottom in a “closed position” or up the rails         in the “open position.”

Basic Starting Position Side Lying Squat with Squat Stand

-   -   Upright side lying with squat stand     -   Attach the folding platform squat stand s in FIG. 1. Disconnect         the pulley from the glideboard and stow handles. Push the         glideboard halfway up the rails, straddle the rails and sit at         the bottom edge facing away from the tower. Place the feet on         the squat stand with feet positioned shoulder-width apart.         Slowly lie back, ensuring the head is supported fully. Walk the         feet to one side of the squat stand and roll on to one side.         Place the top foot on the squat stand toward the front edge.         Bring the bottom leg forward with a bent or extended knee.

Basic Starting Position: Hip Adduction with Leg Pulley System

-   -   Upright Side Lying with Leg Pulley System     -   Attach the leg pulley system with ankle harness to the         glideboard. Pull the glideboard halfway up the rails. Straddle         the glideboard and sit at the bottom edge. Place inactive leg on         the squat stand and press up. Attach the ankle harness to active         leg. Lie back, ensuring head is supported fully. Straighten the         active leg toward the squat stand. Keeping tension in the cable,         bend the inactive knee and position the lower leg across the         bottom edge of the glideboard. Slowly turn to the side so the         active leg is stacked on top. Rest the head on the bottom arm.

Equipment Modifications and Progressions

-   -   Adjust body position on glideboard for more/less ROM and load

General Movement Variations

-   -   Plyometric variations—lower body exercises     -   Directional variations—leg pulley exercises

Trainer Tips

-   -   Assist the client into the Leg pulley system by attaching the         snap hood to the ankle harness after the client is in the side         lying position. Use hands or foot to stabilize the glideboard         until client is comfortable with the movement.

Safety

-   -   Ensure plyostrut knob is securely tightened     -   Move in a controlled motion throughout the entire exercise     -   Maintain neutral shoulder, spinal and pelvic alignment     -   Maintain stability of the core in dynamic movements     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

Strength

-   -   Regression         -   Use the squat stand or the cables for assistance         -   Shorten the lever length         -   Trainer assists glideboard movement         -   Lower the incline     -   Progression         -   Add weight to the glideboard         -   Lengthen the lever         -   Trainer adds resistance to glideboard movement         -   Raise the incline

Mobility

-   -   Regression         -   Reduce ROM         -   Adjust the foot on the squat stand, i.e., squats         -   Modify adjustable pulley position to decrease ROM, i.e., hip             adduction         -   Trainer spot glideboard during end ROM     -   Progression         -   Modify adjustable pulley position to increase ROM         -   Adjust the foot on the squat stand, i.e., squats         -   Modify adjustable pulley position to increase ROM, i.e., hip             adduction         -   Position the body on the glideboard to maximize available             ROM         -   Perform unilaterally to increase the available ROM

Awareness

-   -   Regression         -   Position the participant(s) in neutral spine; focus on             alignment         -   Work through a fixed or partial ROM         -   Predictable tempos         -   Raise the incline         -   Adjustable glideboard on a flat level     -   Progression         -   Allow the participant to have free ROM         -   Unilateral exercise         -   Lower the incline         -   Suggested body position cues         -   Unpredictable tempos         -   Closed eyes

1. Side Plank

Prime Movers

-   -   The static plank exercise has no primary movers but requires         global stabilization of the kinetic chain spanning from the         bases of support. As movement is added to the plank position,         either by shifting the glideboard along the rails or by driving         body part in space, the objective remains to maintain proximal         stability between the bases of support.

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind the tower     -   Pulley locator clamps—N/A     -   Tower height—low to high level (low incline increases intensity)

Starting Position for Side Plank Exercise:

-   -   Remove the entire folding platform. Disconnect the pulleys from         the glideboard. With the glideboard at bottom of rails, come to         a side lying position on the glideboard with the head toward the         tower. The glideboard can remain at the bottom in a “closed         position” or up the rails in the “open position.”     -   With the bottom elbow positioned directly under the shoulder,         stack the feet and lift the hip straight off the glideboard         until body is straight. Top arm rests on the side of the torso.

Position Variations

-   -   Knees bent (as in FIG. 29)     -   Open glideboard with upper leg lift and hand reach (one hand and         arm raised straight up)

2. Side Lying Squat

Prime Movers

-   -   Quadriceps, gluteal group, hamstrings

Equipment Settings

-   -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—mid to high level     -   Adjustable glideboard—low level     -   Folding platform/squat stand 246 attached

Starting Position for Side Lying Squat:

-   -   Attach the folding platform. Disconnect the pulley from the         glideboard and stow handles. Push the glideboard halfway up the         rails, straddle the rails and sit at the bottom edge facing away         from the tower. Place the feet on the squat stand with feet         positioned shoulder-width apart. Slowly lie back, ensuring the         head is supported fully. Walk the feet to one side of the squat         stand and roll on to one side. Place the top foot on the squat         stand toward the front edge. Bring the bottom leg forward with a         bent or extended knee.

Position Variations

-   -   Vary foot position     -   Forearm supporting neck

Movement Description

-   -   With a neutral spine position, slowly lower the glideboard by         bending the active knee and hip to around 90°. Press the foot         into the squat stand to return to the starting position. Ensure         the knee track over the foot throughout the movement.

Movement Variations

-   -   Plyometric squat (“jump” off squat stand)         3. Hip Adduction with Leg Pulley System

Prime Movers

-   -   Hip adductors: adductor magnus gracilias, adductor longus

Equipment Settings

-   -   Folding platform—removed     -   Adjustable glideboard—low to mid level     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid level

Required Accessories

-   -   Leg Pulley System—connected to tower pulley latch; mid to high         level

Starting Position for Hip Adduction:

-   -   Attach the leg pulley system with ankle harness to the         glideboard. Pull the glideboard halfway up the rails. Straddle         the glideboard and sit at the bottom edge. Place one foot on the         rail base and press up. Attach the ankle harness to the active         leg. Lie back, ensuring head is fully supported. Straighten the         active leg toward the squat stand. Keeping tension in the cable         bend the inactive knee and position the lower leg across the         bottom edge of the glideboard. Slowly turn to the side so the         active leg is stacked on top. Rest the head on the bottom arm.     -   Attach cable to outside ring on ankle harness.

XI. Exercises in Base Standing Position (FIG. 30)

Exercises

-   -   Lunge

Description

-   -   This position provides functional stability and balance         challenges to the entire body while strengthening and         conditioning the lower body. The three base stand options         provide unique progressions and modifications to the         conventional lunge by using the movable glideboard to emphasize         controlled movement. Medicine balls and free weights can be used         to increase exercise intensity or target specific movement         patterns.

Equipment Considerations

-   -   Detach the center pulley and store behind tower     -   Adjust tower level to appropriate incline     -   Remove folding platform

Basic Starting Position Facing Tower (See FIG. 30)

-   -   Stand behind the lower rail base, facing the tower, place one         foot toward the middle of the glideboard.

Basic Starting Position Facing Lateral

-   -   Lunge—facing lateral     -   Stand behind the lower rail base, facing sideways. Place the         foot that is closest to the lower rail base on the bottom edge         of the glideboard.

Basic Starting Position Facing Forward

-   -   Lunge—facing forward     -   Stand behind the lower rail base, facing away from the tower.         Place the ball of one foot on the bottom edge of the glideboard.

Alternate Starting Positions

-   -   Foot position variations

Equipment Modifications and Progressions

-   -   Raise incline to reduce balance challenge for lateral and tower         facing positions     -   Lower incline to challenge balance and stability     -   User Modifications and Progressions     -   Adjust foot placement on glideboard for more or less ROM

General Movement Variations

-   -   Hand reaches

Trainer Tips

-   -   Place hand(s) on glideboard to assist or resist the movement

Safety

-   -   Maintain bodyweight on the grounded leg     -   Move in a controlled motion throughout the entire exercise     -   All movements should be pain free

Strength, Mobility and Awareness (SMA)

Strength

-   -   Regression         -   Sell-spot with a support, i.e., trainer or stable object         -   Raise the incline         -   Work through a smaller ROM     -   Progression         -   Hold an external load, i.e., hand weights, medicine ball         -   Lower the incline         -   Work through a full or deep ROM

Mobility

-   -   Regression         -   Work through a smaller ROM         -   Shorten stance         -   Lower heel (on lunges)     -   Progression         -   Work through a larger ROM         -   Widen stance         -   Raise heel (on lunges)

Awareness

-   -   Regression         -   Measure off a specific ROM, i.e., put your finger on the             rail         -   Self-spot, i.e., trainer or stable object         -   Raise the incline         -   Flex the back knee and preposition the pelvis         -   Focus on one non-moving point     -   Progression         -   Work through a larger ROM without support         -   Lower the incline         -   Add rotation         -   Stay up on the ball of back foot         -   Closed eyes

1. Lunge Facing Tower

Prime Movers

-   -   Quadriceps, gluteal group, hamstrings

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid-level (low incline)

Optional Accessories

-   -   Slide Distance Regulator

Staring Position for Lunge Facing Tower:

-   -   Stand behind the lower rail base, facing the tower. Place one         foot toward the middle of the glideboard (see FIG. 30).

Position Variations

-   -   Vary foot positions to change exercise emphasis.

Movement Description

-   -   Push the glideboard up the rails by lunging forward until the         leg on the glideboard forms a 90° angle at the knee. Press the         foot into the glideboard as the glideboard is returned to the         starting position     -   Keep the knee positioned over the middle of the foot throughout         the movement     -   Maintain an upright posture (unless adding hand reaches)     -   Maintain a slow tempo during the movement. Raise and lower the         glideboard in a controlled manner     -   When lunging forward, apply bodyweight to the leading leg. Allow         the back knee to bed and the back heel to raise off the ground.     -   Use caution during this exercise. Beginners may need a chair or         spotting when first performing movement.

Movement Variations

-   -   Forward hand reach—reach one hand upward while lunging forward     -   Overhead hand reach—both arms raised upward     -   Rotational hand reach—rotate arms and torso while lunging     -   Hold ball or hand-weights

2. Lunge Facing Lateral

Prime Movers

-   -   Quadriceps, gluteal group, hamstrings, hip adductors

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid-level (low incline)

Optional Accessories

-   -   Slide distance regulator

Starting Position

-   -   Stand behind the lower rail base, facing the tower. Place one         foot that is closest to the lower rail base on the bottom edge         of the glideboard.

Position Variations

-   -   Vary foot positions to change exercise emphasis.

Movement Description

-   -   Push the glideboard up the rails while performing a single leg         squat with the stationary leg. Once a mild stretch is felt in         the inner of the resting leg, bring the glideboard back down the         rails by pressing into the active leg into an upright position.     -   Keep the grounded hip, knee and foot in good alignment with the         knee positioned over the foot throughout the movement.     -   Maintain a slow tempo during the movement. Raise and lower the         glideboard in a controlled manner     -   Use caution during this exercise. Beginners may need a chair or         spotting when first performing movement.

Movement Variations

-   -   Forward hand reach while performing lunge     -   Overhead hand reach while performing lunge     -   Rotational hand reach—rotate while performing lunges     -   Hold ball or hand-weights during lunges

3. Lunge Facing Forward

Prime Movers

-   -   Quadriceps, gluteal group, hamstrings, hip adductors

Equipment Settings

-   -   Folding platform—removed     -   Center pulley—stored behind tower     -   Pulley locator clamps—N/A     -   Tower height—low to mid-level (low incline)

Optional Accessories

-   -   Slide distance regulator

Staring Position

-   -   Stand behind the lower rail base, facing the tower. Place the         ball of one foot on the bottom edge of the glideboard.

Position Variations

-   -   Vary foot positions to change exercise emphasis.

Movement Description

-   -   Push the glideboard up the rails while performing a single leg         squat with the stationary leg. Move through a comfortable range         of motion then press into the stationary foot to return to an         upright position.     -   Keep the grounded hip, knee and foot in good alignment with the         knee positioned over the foot throughout the movement.     -   Maintain a slow tempo during the movement. Raise and lower the         glideboard in a controlled manner     -   Use caution during this exercise. Beginners may need a chair or         spotting when first performing movement.

Movement Variations

-   -   Forward hand reach     -   Rotational hand reach     -   Hold ball or hand-weights

Exercise routines incorporating the above exercises will now be described. In designing an exercise routine for a single exerciser, a group class, or the like, it is desirable to minimize body position and other transitions to keep the exerciser working and avoid over-training one particular muscle group. Some examples of exercise programming to achieve various exercise objectives are detailed below and illustrated in FIGS. 31 to 37. Group training methods for delivering different workout routines to a large group of individuals, for example in an exercise class environment, may be devised using the adjustable incline exercise devices and basic exercise positions described above.

There are a number of variables in performing a series of exercises on adjustable incline devices such as the devices illustrated in FIGS. 1 to 15:

-   -   1. Angle of incline—i.e. height of attachment of upper end of         rails to tower. The multi-level tower provides incline         resistance that is key to providing ideal exercise intensity or         exercise resistance based on an individual's muscular ability         (see FIGS. 16 to 19).     -   2. Cable/center pulley attached to glideboard or not attached.         The closed chain squat platform with no cable attached allows         for partial weight bearing exercises.     -   3. With cable attached, location of pulleys (inner or outer         side, height) on LAT or pulley arms 220B. Adjustable pulley         clamp positions accommodate an individual's stature and allow         for optimal line of pull to maximize muscular contraction.     -   4. Attachment of optional accessories (FIGS. 8A to 8I and         others).     -   5. Body position (i.e. any one of the eleven basic positions of         FIGS. 20 to 30 and variations of those positions as discussed         above). The use of the glideboard allows for a very large number         of different possible body positions, facilitating over 200         different exercises depending upon the user's physical         capabilities and objectives.     -   6. Start position of glideboard.     -   7. Adjustable glideboard 210 raised or lowered.     -   8. Pulley arms 220B raised or lowered.

The following programs have exercise sequences designed for efficiency in body re-position transitions as well as moving from large to small muscle groups, and with minimal or no adjustments of the equipment at transitions.

FIG. 31 is a flow diagram illustrating one embodiment of an efficient exercise sequence using the adjustable incline exercise device. This sequence starts at step 500 without the cables attached to the glideboard, i.e. the user does not use the cable handles, and with the user engaging the user support platform 210 in the upright supine position of FIG. 25 (variations of this position as discussed above may also be used if desired for a higher level of difficulty). The upper end of the incline 140, 150 may first be adjusted to the desired position on tower 120, depending on the level of resistance desired. In this position, the user first performs a series of squat exercises (step 510), and the center pulley is then attached to the glideboard or user support platform (“with cables”) with the user remaining in the upright supine position (step 515). A series of LAT/arm pull exercises and triceps press exercises are then performed (step 520), and the exerciser transitions to engage the user support platform in a seated forward position (Step 525), as seen in FIG. 20. It can be seen that it is relatively easy to move from an upright supine exercise position gripping the cable handles to a seated forward position with cables, simply by sitting up and sliding back up the board until the feet rest on the lower end of the board. The user then performs a series of chest press exercises (Step 530), which may be varied as discussed above in connection with the seated forward exercise position. The user then transitions to engage the user support platform in a seated backward position as illustrated in FIG. 23 (Step 535), which is again a relatively simple transition simply requiring rotation through 180 degrees from the position of FIG. 20 to the position of FIG. 23. A series of rowing and biceps curl exercises are then performed (Step 540). The next transition is from seated backward to seated lateral, one side, as illustrated in FIG. 21 (Step 545). An alternative to this position is kneeling lateral, which is not illustrated but is equivalent to the kneeling backward position of FIG. 24, but kneeling facing to one side rather than facing the tower. This increases exercise difficulty. The user then performs a series of torso rotation exercises (step 550). The next transition is to seated lateral, opposite side (i.e. facing in the opposite direction to FIG. 21), or alternatively kneeling lateral, opposite side (step 555), and a repeat of the series of torso rotation exercises (step 560).

The next transition involves the user engaging the sliding user support platform in an inverted supine position, as seen in FIG. 26 (step 565). This position is also relatively easy to adopt from a seated lateral position as in FIG. 21, simply by rotating the body to face the tower and lying back on the platform as in FIG. 26 with the head engaging the lower end of the platform or glideboard and the feet engaging the foot support 700 (which can be raised before rotating into the inverted supine position). The user then carries out a series of abdominal crunch and hamstring curl exercises (step 570). The next body position transition is into an upright prone position as seen in FIG. 27 (step 575). After removing the squat stand from the lower end of the incline and attaching the pull up bar, the user engages the user support platform in the upright prone position, and then carries out a series of pull up exercises (step 580). They then move back into the upright supine position of FIG. 25 (step 585) and carry out a series of stretching and cool down exercises (step 590).

A flow diagram illustrating an example of a more advanced exercise sequence is illustrated in FIG. 32. Some of the body position transition and exercise steps are the same as in FIG. 31, and like reference numbers are used for like steps (variations of the body positions and exercises as discussed above in connection with the relevant body positions may also be used in alternative embodiments). As in the previous example, and as seen in FIG. 32, the user starts by engaging the user support platform in an upright supine position, without use of cables attached to the platform (step 500), and then carries out a series of squat exercises (step 510). At this point, rather than transitioning directly to upright supine with cables, the user engages the platform in an upright side lying position, facing to one side (step 595), as in FIG. 28 but with the squat stand 246 attached to the lower end of the platform and the user engaging the squat stand with their feet. This simply involves rolling to one side from the position shown in FIG. 25. A series of side lying squat exercises are then performed (step 600), and the user then rolls to the opposite side (step 605), and carries out the same series of side lying squat exercises (step 610). The user then moves to engage the user support platform in the upright supine position of FIG. 25 with cables attached (step 515), and carries out a series of LAT pulldown and arm pullover exercises (step 615), followed by triceps press exercises (step 620). The next transition is from upright supine to seated forward (step 525), followed by a series of chest press exercises (530). The user then transitions to a seated or kneeling lateral position, facing a first side (step 545), as in the example of FIG. 31. Rather than just performing torso rotation exercises, as in FIG. 31, the user in this case performs torso rotation, chest fly, and biceps curl exercises (step 625). They then transition to seated or kneeling lateral facing in a second, opposite direction (step 555), and again perform a sequence of torso rotation, chest fly, and biceps curl exercises (step 630). The next transition is into a seated backward position as in FIG. 23 (step 635), after which the user performs a series of row exercises, biceps curl exercises, and hip abduction exercises (step 640). The user then engages the user support platform in the inverted supine position (step 645) and performs a series of crunch and curl exercises (step 650, FIG. 32). The user then transitions from the inverted supine position to the upright prone position, as in step 575 of FIG. 31, and carries out a series of pull-up exercises (step 580). As in the previous embodiment, the user then moves their body back to the upright supine position (step 585) before carrying out a series of cool down and stretch exercises (step 590).

FIG. 33 is a table illustrating some exemplary parameters for the exercise routine illustrated in FIG. 31. This exercise sequence is suitable for a fundamental strength exercise group routine. FIG. 34 is a table illustrating some exemplary parameters for an exercise routine according to the flow diagram of FIG. 32. This exercise sequence is suitable for a more advanced strength or strength plus exercise routine. Below are some specific examples of sets, repetitions, tempo and counts for fundamental strength (FIG. 31, 33) and strength plus (FIG. 32, FIG. 34) exercise routines.

The following examples of high-intensity muscular endurance exercises are designed to provide time-efficient, effective full-body workouts. The routines focus on muscle isolation and integration and challenging muscular strength and endurance while including unique core and stretching exercises. The wide variety of exercises and the freedom of a dynamic pulley system allow for enhanced muscle development, core integration and increased joint range of motion. The use of bodyweight as the resistive factor against gravity produces an individualized workout environment that can progressively increase in intensity as strength and performance improves.

Workouts are developed around the eleven body positions of FIGS. 20 to 30 on the incline bodyweight trainer glideboard in order to maximize body positioning. This organization allows for quick transitions between exercises, which focus on a variety of muscle groups.

The selection and sequencing of exercises allows for maximum time on the incline bodyweight trainer while reducing or minimizing transitions, i.e. time spent modifying body position and incline height (resistance). Individuals can change incline height easily to best suit their physical capabilities at any time during the program.

The pulley system allows for a variety of force angles that can be modified by changing the pulley placement. Optional placement can be selected for each exercise to ensure an efficient workout. Due to the high intensity anaerobic nature of the following workouts, careful consideration was also given to the selection and sequencing of the muscles to maximize performance for efficiency and recovery.

Exercise Variations and Terminology:

-   -   Bilateral—Moving both limbs simultaneously     -   Unilateral—Moving a single limb.     -   Static equilibrium—Both arms move simultaneously in opposite         directions while maintaining cable resistance without movement         of the glideboard.     -   Static hold—Maintain an isometric contraction at a specific         point in the movement.     -   Pulse—Repeated, small one-count movements.     -   Line of pull—Represents the direction in which a resistive force         is being applied.

3-Step Approach

-   -   Equipment Set-up     -   Body Positioning     -   Movement with Variations

The 3-step process will create fluidity and increase the efficiency of training.

Tempo

-   -   In one example, the first set of a new movement pattern is         performed at a slow tempo to ensure easy learning of the         movement pattern.     -   Select a tempo that ensures each movement can be performed         through a full active range of motion and executed with control.         The recommended tempo is 125-128 BPM.

Full time—8 beats per direction of movement

-   -   Half time—4 beats per direction of movement     -   Single time—2 beats per direction of movement     -   Double time/pulses—1 beat per direction of movement     -   Beats in, beats out—use various beats per direction of movement.

Since each incline bodyweight trainer or exercise device may vary in number of resistance levels offered, level suggestions are based on certain average fitness norms for each exercise. Each individual's specific fitness level should be considered within selecting a level. The level may be raised or lowered so that completion of the exercise is with good form and desired exertion.

Low range=lower third of tower

Mid-range=middle third of tower

High range=top third of tower

Transitions refer to a change of body position and/or equipment adjustments. This is an opportunity for instructors to educate, teach clients how to adjust their own equipment and give a break in the workout.

Example 1 Fundamental Strength Group (See Step 500 of FIG. 31)

This example starts with an exercise in an upright supine position without the cables.

Tower Level: mid to high range Exercise Sequence Reps Tempo Counts Squat Bilateral 4 Full Time 64 Squat Bilateral 8 Half Time 64 Squat Bilateral 8 Single Time 32 Squat Unilateral 2 Full Time 32 Squat Unilateral 8 Half Time 64 Squat Unilateral 8 Single Time 32 Squat Unilateral 2 Full Time 32 Squat Unilateral 8 Half Time 64 Squat Unilateral 8 Single Time 32 Toe Out Squat 2 Full Time 32 Toe Out Squat 8 Half Time 64 Toe Out Squat 8 Single Time 32 Transition to Upright Supine with Cables (see step 515 of FIG. 31) Upright Supine with Cables Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo Counts Lat Pull Down 8 Half Time 64 Transition to Arm Pullover Arm Pullover 2 Full Time 32 Arm Pullover 4 Half Time 32 Arm Pullover with Crunch 8 Half Time 64 Arm Pullover with Crunch, leg coming up 8 Half Time 64 Arm Pullover with Crunch, legs up hold then 16 Hold, Double 32 Crunch Time, Hold Arm Pullover with Crunch, draw the legs toward 16 Hold, Double 32 the chest Time, Hold Arm Pullover with Crunch draw the legs toward the 8 Double Time 16 chest and the chest toward the legs Transition to Triceps Press Triceps Press 2 Full Time 32 Triceps Press 4 Half Time 32 Alternating Triceps Press 8 Single Time 32 Alternating Triceps Press 16 Static Equilibrium 64 Transition to Seated Forward Seated Forward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo Counts Chest Press 8 Half Time 64 Unilateral Chest Press 12 Single Time 48 Chest Stretch 1 Hold 32 Transition to Seated Backward (step 535 of FIG. 31) Seated Backward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Reps Tempo Counts Seated Row 8 Half Time 64 Transition to Unilateral Seated Row One Arm Row 12 Single Time 48 Transition to Unilateral Seated Row 2^(nd) side One Arm Row 12 Single Time 48 Transition to Biceps Curl Biceps Curl 4 Half Time 32 Unilateral Biceps Curl 8 Single Time 32 Unilateral Biceps Curl 16 Static Equilibrium 32 Transition to Seated Lateral (step 545) Seated Lateral Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Reps Tempo Counts Torso Rotation 8 Half Time 64 Torso Rotation 16 Single Time 64 Transition to Seated Lateral, other side (step 555) Seated Lateral, other side Level: Low to Mid Range LAT Bar Pulley Placement: Inside Low Exercise Reps Tempo Counts Torso Rotation 8 Half Time 64 Torso Rotation 16 Single Time 64 Transition to Inverted Supine (step 565) Inverted Supine Level: Low to Mid Range LAT Bar Pulley Placement: n/a Exercise Reps Tempo Counts Abdominal Crunch 8 Half Time 64 Abdominal Crunch 8 Single Time 32 Abdominal Crunch 1 Hold 32 Abdominal Crunch with Rotation 8 Half Time 64 Abdominal Crunch with Rotation 16 Single Time 32 Transition to Hamstring Curl Hamstring Curl 2 Full Time 32 Hamstring Curl 8 Half Time 64 Transition to Upright Prone Upright Prone Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Reps Tempo Counts Pull-up 2 Full Time 32 Pull-up 4 Half Time 32 Pull-up 8 Single Time 32 2^(nd) set Pull-up 4 Half Time 32 Pull-up 8 Single Time 32 Pull-up - stay at the top 1 Hold 16 Pull-up 8 Single Time 32 Transition to Stretching Upright Supine without Cables (step 585) Cool Down Knee to Chest Hamstring Stretch Piriformis (outside of hip) Stretch Shoulder Stretch Chest Stretch

Example 2 Advanced or Strength Plus Routine (Step 500 of FIG. 32) Start in Upright Supine without the Cables

Upright Supine without Cables Level: Mid to High Range LAT Bar Pulley Placement: n/a Exercise Sequence Reps Tempo Counts Squat Bilateral 2 Full Time 32 Squat Bilateral 3 Half Time 32 Squat Bilateral 8 Single Time 32 Squat Unilateral 2 Full Time 32 Squat Unilateral 4 Half Time 32 Squat Unilateral 8 Single Time 32 Squat Unilateral 2 Full Time 32 Squat Unilateral 4 Half Time 32 Squat Unilateral 8 Single Time 32 Set Up Bilateral Plyometric Squat 1 Down and Hold  8 Biolateral Plyometric Squat 16 Single Time 64 Alternating Unilateral Plyometric Squat 16 Single Time 64 Transition to Upright Side Lying (step 595 of FIG. 32) Side Lying Squat 2 Full Time 32 Side Lying Squat 4 Half Time 32 Side Lying Squat 8 Single Time 32 Side Lying Squat 2 Down Half Time 32 Two Pulses, Press Up Half Time Side Lying Squat 8 Single Time 32 Transition to Upright Side Lying, other side (step 605 of FIG. 32) Side Lying Squat 2 Full Time 32 Side Lying Squat 4 Half Time 32 Side Lying Squat 8 Single Time 32 Side Lying Squat 2 Down Half Time 32 Two Pulses, Press Up Half Time Side Lying Squat 8 Single Time 32 Transition to Upright Supine without Cables Toe Out Squat in Bridge 2 Full Time 32 Tow Out Squat in Bridge 4 Half Time 32 Tow Out Squat in Bridge 8 Single Time 32 Transition to Upright Supine with Cables (step 515, FIG. 32) Upright Supine with Cables Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo Counts Lat Pull Down 2 Full Time 32 Lat Pull Down 4 Half Time 32 Lat Pull Down 8 Single Time 32 Arm Pullover 2 Full Time 32 Arm Pullover 4 Half Time 32 Arm Pullover with Crunch 4 Half Time 32 Arm Pullover with Crunch 12 Hold and Pulse 32 Arm Pullover with Crunch, Legs Up 4 Hold 32 Arm Pullover with Crunch, Legs Up 8 Pulse 16 Arm Pullover with Crunch, Legs Variations 1 Hold and Pulse 16 Arm Pullover with Crunch, Legs Variations arm 1 Full Time 16 and legs extended Transition to Triceps Press Triceps Press 4 Half Time 32 Alternating Triceps Press 8 Single Time 32 Alternating Triceps Press 8 Static Equilibrium, 16 Single Time Alternating Triceps Press n/a Static Equilibrium, 16 Fast Transition to Seated Forward (step 525, FIG. 32) Seated Forward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo Counts Chest Press 4 Half Time 32 Chest Press with variations - center, low, center, 8 Half Time 64 high Unilateral Chest Press with variations - center, 16 Single Time 64 low, center, high Chest Press n/a Static Equilibrium 32 Transition to Seated/Kneeling Lateral (step 545, FIG. 32) Seated/Kneeling Lateral Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo Counts Torso Rotation 8 Half Time 64 Torso Rotation with Variations in, out, rotate, 2 Half Time 32 center Torso Rotation with Variations in, out, rotate, 4 Single Time 32 center Chest Fly 8 Half Time 64 Biceps Curl 8 Half Time 64 Transition to Seated Lateral, other side (step 555, FIG. 32) Seated/Kneeling Lateral, other side Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo Counts Torso Rotation 8 Half Time 64 Torso Rotation with Variations in, out, rotate, 2 Half Time 32 center Torso Rotation with Variations in, out, rotate, 4 Single Time 32 center Chest Fly 8 Half Time 64 Biceps Curl 8 Half Time 64 Transition to Seated Backward (step 635, FIG. 32) Seated Backward Level: Low to Mid Range LAT Bar Pulley Placement: Inside Middle Exercise Reps Tempo Counts Seated Row 4 Half Time 32 Transition to Unilateral Seated Row Unilateral Seated Row 4 Half Time 32 Unilateral Seated Row 8 Single Time 32 Transition to Unilateral Seated Row Unilateral Seated Row 4 Half Time 32 Unilateral Seated Row 8 Single Time 32 Transition to Bilateral High Elbow Row Backward High Elbow Row 4 Half Time 32 Transition the Pulleys to low-inside Biceps Curl 4 Half Time 64 Alternating Biceps Curl 8 Single Time 32 Biceps Curl 8 Static Equilibrium 16 Biceps Curl n/a Static Equilibrium, 16 Fast Hip Abduction 2 Full Time 32 Hip Abduction 4 Half Time 32 Hip Abduction 8 Single Time 32 Transition to Inverted Supine (step 645, FIG. 32) Inverted Supine Level: Low to Mid Range LAT Bar Pulley Placement: n/a Exercise Reps Tempo Counts Crunch 8 Half Time 64 Crunch with Rotation 8 Half Time 64 Crunch 8 Single Time 32 Crunch 1 Hold 14 16 Hamstring Curl 4 Half Time 32 Hamstring Curl 2 Up 4, Pulse 3, 16 Down 4 Hamstring Curl 8 Single Time 32 Transition to Prone (step 575, FIG. 32) Upright Prone Level: Mid to High Range LAT Bar Pulley Placement: n/a Pull-up 8 Half Time 64 Pull-up n/a Up, Pulse the Top 64 Half, Go Down Pulse the Bottom Half Pull-up 8 Single Time 32 Transition to Stretching Upright Supine (step 585, FIG. 32) Cool Down and Stretches Hamstring Low Back and Gluteus Medius Piriformis Shoulder Triceps Biceps and Chest Upper Back Chest

FIGS. 35 to 37 are tables illustrating some other examples of exercise routines using similar principles, and the muscle groups involved in each exercise are listed below.

Example 3

Strength and Endurance (Total Body) Routine (see FIG. 35). This sample routine is progressive and time effective. The program consists of exercises that challenge all of the major muscle groups. This program increases strength, endurance, flexibility and improves body composition regardless of fitness level. The sequencing reduces transitions, moves from large to small muscle groups and provides additional benefits such as balance, kinesthetic awareness and improved functional performance.

Exercise Position Muscle Group 1 Bilateral Squat Upright Supine Quadriceps, Gluteal Group, Hamstrings 2 Unilateral Squat Upright Supine Quadriceps, Gluteal Group, Hamstrings 3 Bridge Squat Upright Supine Quadriceps, Hip Adductors, Gluteal Group, Hamstrings 4 Lat Pull Down Upright Supine Latissimus Dorsi, Rhomboids, Biceps, Brachioradialis, Brachialis, Trapezius, Teres Major 5 Arm Pullover Upright Supine Latissimus Dorsi, Pectoral Group, Serratus, Teres Major, Triceps 6 Pullover Crunch Upright Supine Latissimus Dorsi, Abdominals, Obliques, Teres Major, Triceps (Long head), Pectoral Group 7 Triceps Press Down Upright Supine Triceps 8 Chest Press Seated Forward Pectoral Group, Triceps, Deltoids (Anterior) 9 Seated Row Seated Backward Latissimus Dorsi, Trapezius, Teres Major, Biceps, Brachialis, Brachioradialis 10 Unilateral Row Seated Backward Hamstrings, Latissimus Dorsi, Trapezius, Rhomboids, Teres Major, Biceps, Brachialis, Brachioradialis 11 Seated Torso Rotation Seated Lateral Abdominal, Obliques (L) 12 Seated Biceps Curl Seated Backward Biceps, Brachialis, Brachioradialis 13 Hip Abduction Seated Backward Gluteus Minius, Gluteus Maximus 14 Seated Torso Rotation Seated Lateral Abdominals, Obliques (R) 15 Hamstring Curl Inverted Supine Hamstrings, Gastrocnemius 16 Bent Leg Incline Crunch Inverted Supine Hamstrings, Abdominals, Obliques 17 Pull-up Upright Prone Lattisumus Dorsi, Teres Major, Rhomboids, Biceps, Brachialis, Brachioradialis 18 Cool Down Routine

Example 4 Balance Routine (See FIG. 36)

Balance is the one component of physical fitness. Balance can be learned, challenged and improved. Programs designed to improve balance should aim to improve kinesthetic awareness and develop neuromuscular adaptions to maintain functional-equilibrium during movement. Functional equilibrium refers to the body's natural ability to maintain dynamic stability during movement. For example, when performing a Chest Press on an incline bodyweight trainer, the exercise is cued to maintain an upright posture throughout the movement pattern. This is opposed to a standard Chest Press in that the posture support is provided by a fixed platform (bench). Balance training will not only assist in injury prevention, but can improve performance and confidence in sport and everyday life.

Kinesthetic awareness is the ability to recognize where all of a person's body parts are in a three dimensional space. A female gymnast must have excellent kinesthetic awareness to move, jump and land on the balance beam. The glideboard on the incline exercise device can serve as an unstable platform during exercises, thus creating an unstable environment in which to train. For example, a Kneeling Torso Rotation creates more instability than a Seated Torso Rotation. Trainers can progress many exercises simply by creating more instability. This type of training improves muscle reflect activation in order to maintain stability throughout a movement.

Sample Balance Routine

Exercise Position Muscle Groups 1. Lunge Facing Tower Base Stand Quadriceps, Gluteal Group, Hamstrings 2. Lunge Facing Forward Base Stand Quadriceps, Gluteal Group, Hamstrings 3. Lunge Facing Lateral Base Stand Quadriceps, Gluteal Group, Hamstrings 4. Kneeling Torso Rotation (L and R) Kneeling Lateral Abdominals, Obliques 5. Kneeling High Elbow Row Kneeling Backward Deltoids, Trapezius, Biceps, Brachialis, Brachioradialis, Infraspinatus 6. Inverted Tuck Kneeling Inverted Abdominals, Tensor Fascia Latae, Gluteal Group 7. Single Leg Inverted Tuck Kneeling Inverted Abdominals, Tensor Fascia Latae, Gluteal Group 8. Horizontal Shoulder Abduction Kneeling Lateral Deltoids, Trapezius, Teres Major, Rhomboids, Teres Minor, Infraspinatus 9. Kneeling Torso Rotation with Angle Kneeling Lateral Abdominals, Obliques Variations 10. Static Equilibrium Chest Press Seated Forward Pectoral Group, Triceps, Deltoids 11. Push-up Prone Triceps, Pectoral Group, Deltoids 12. Bridge Squat Upright Supine Quadriceps, Hip Adductors, Gluteal Group, Hamstrings 13. Skiing Squatting Gluteal Group, Quadriceps, Hamstrings 14. Cool Down Routine

Example 5 Cardio Resistance Routine with Optional Equipment (See FIG. 37)

Cardio-resistance training is a cardiovascular and strength building routine done in a circuit fashion combining resistance training exercises with bouts of cardiovascular exercises to maintain an exercising heart rate throughout the routine. The following is a sample cardio-resistance training circuit with space allotted to utilize other cardiovascular training equipment (i.e., jump rope, treadmill, exercise bike, etc.) The following sequence is a sample of dynamic, results-driven programming designed to maximize the efficiency and enjoyment of the training session.

Exercise Position Muscle Groups 1. Bilateral Squat Upright Supine Quadriceps, Gluteal Group, Hamstrings 2. Unilateral Squat Upright Supine Quadriceps, Gluteal Group, Hamstrings 3. Bilateral Heel Raise Upright Supine Gastrocnemius 4. Unilateral Heel Raise Upright Supine Gastrocnemius 5. Toes Out Squat Upright Supine Quadriceps, Hip Adductors, Gluteal Group, Hamstrings 6. Plyometric Skiing (2-3 minutes) Upright Supine Quadriceps, Gluteal Group, Hamstrings, Gastrocnemius, Soleus, Abdominals (Obliques) 7. Seated Row Seated Backward Latissimus Dorsi, Trapezius, Teres Major, Deltoids, Rhomboids, Biceps, Brachioradialis 8. Biceps Curl Seated Backward Biceps, Brachialis, Brachioradialis 9. Reverse Fly Seated Backward Deltoids, Trapezius, Rhomboids, Infraspinatus 10. Seated Shoulder Extension Seated Backward Deltoids (Posterior), Latissimus Dorsi, Teres Major, Pectoralis Major, Triceps (Long head) 11. Cardio (3 minutes) 12. Pull-up Upright Prone Latissimus Dorsi, Teres Major, Rhomboids, Biceps, Brachialis, Brachioradialis 13. Hamstring Curl Inverted Supine Hamstrings, Gastrocnemius 14. Bent Leg Incline Crunch Inverted Supine Hamstrings, Abdominals, Obliques 15. Cardio (3 minutes) 16. Chest Press Seated Forward Pectoral Group, Triceps, Deltoids (Anterior) 17. Static Chest Press Seated Forward Pectoral Group, Triceps, Deltoid 18. Torso Rotation (L and R) Seated Lateral Abdominals (Obliques) 19. Horizontal Shoulder Abduction (L and Seated Lateral Deltoids, Trapezius, Teres R) major, Rhomboids, Teres Minor, Infraspinatus 20. Cardio (3 minutes) 21. Pullover Crunch Upright supine Latissimus Dorsi, Abdominals, Obliques, Teres Major, Triceps (Long head), Pectoral Group

The following is an example of a cool down routine on the adjustable incline resistance training device, which may be performed after any of the exercise sequences described above.

-   -   Starting Position: Seated forward. Sit at the bottom of the         glideboard with legs placed on the squat stand, shoulder-width         apart.     -   Tower Height: Mid to high.     -   Pulley: Detached     -   Movement slow and controlled     -   Passive and active range of motion achieved     -   Breathe through stretches     -   Starting Body Position: Upright supine     -   Tempo: Slow and controlled     -   Repetitions: One each side

1. Piriformis Stretch—cross the ankle of one leg over the knee of the opposite leg, making the shape of a “4” with the legs. Slowly allow the glideboard to slide down the rails until there is a stretch along the outside of the gluteal muscles. If there is any gluteal pain, slowly back out of the stretch until only a mild stretch along the hip and gluteal section is felt.

2. Hamstring Stretch—Lie back on the glideboard. Keep one leg supporting weight with slight knee flexion. Bring the opposite leg with knee bent toward the body, hold this position and then straighten the knee actively.

3. Side-Lying Quadriceps Stretch—Assume a side-lying position. Pull the top leg back by holding just below the ankle. Repeat for both legs.

4. Lower Back Stretch—Sit up with both feet on the squat stand and fleet forward at the hips and lower back. Reach forward with arms extended.

5. Seated Deltoids Stretch—Cross one arm over and in front of the chest. With shoulders pulled down away from the ears, pull the arm in front of the chest toward the torso using the other arm.

6. Seated Triceps Stretch—Bring the arms overhead, extending through the fingertips. Allow one arm to drop behind the head and down the back, with flexion at the elbow.

7. Gluteal Stretch—Lie back on the glideboard in upright supine position with one foot supported on the squat stand. Pull the opposite knee toward the chest while the lumbar spine maintains contact with the glideboard.

8. Upper Back Stretch—In seated (forward) position, reach forward with arms, allowing the scapulae to abduct and protract.

9. Calf Stretch—Place toes at the bottom of the squat stand, allowing heels to be free of support. Allow glideboard to lower as you move feet into a dorsiflexed position.

10. Hanging Stretch—Lie back on the glideboard. Reach and grab LAT bars. Remove legs from squat stand. Hang freely.

The foregoing examples and embodiments allow predetermined sequences of exercises to be performed in a manner similar to circuit training but with each exerciser using only a single exercise device to perform the entire exercise sequence. The predetermined sequences of resistance training exercises and body positions are designed for speed and ease of body position transitions, and also minimizes transition of both body position and adjustable parameters of the exercise device to provide more time for performing exercise in a group class, personal training or the like. The exercise sequences may also be designed to move from exercising large muscle groups to small muscle groups, and can readily be adapted for beginners and more advanced or stronger exercisers.

It will be apparent to those skilled in the art that various modifications and variations can be made in the exercise devices described above, features of the exercise devices, the methods of using the exercise devices, the methods of instruction using the exercise devices, and other methods described herein without departing from the spirit or scope of the invention. In the claims that follow, elements are generally described in a singular sense; however, the claimed element includes the element in the singular or more than one of the claimed element. Thus, it is intended that the present invention cover modifications and variations of this invention provided they come within the scope of the appended claims and their equivalents. 

What is claimed is:
 1. A method of performing a predetermined sequence of different exercises in two or more different exercise positions on an adjustable inclinable exercise device including a vertical tower, an adjustable incline having a first end and a second end and adjustably supported at the first end by the vertical tower for adjusting the incline of the adjustable incline, and a user support platform for engagement by the user movably attached to the adjustable incline and configured for movement along the incline, comprising: selecting a predetermined exercise sequence from a plurality of predetermined exercise sequences; a user positioning the adjustable incline of the adjustably inclinable exercise device at a selected inclination based on a selected exercise resistance level; the user engaging the user support platform movable along the adjustable incline in a selected first body position of the selected exercise sequence and performing a selected sequence of at least two different exercises in the selected first body position according to the selected exercise sequence; and the user moving their body according to selected transitions from the first body position to engage the user support platform in successive different body positions and performing at least one different exercise in each different body position until the selected, predetermined exercise sequence is complete; wherein the body positions on the adjustable incline are selected from the group consisting of upright supine, seated forward, seated backward, seated lateral, inverted supine, upright prone, upright side lying, kneeling lateral, kneeling backward, inverted prone, and base standing positions.
 2. The method of claim 1, wherein the transition from the first body position to a second body position in the exercise sequence is between supine and seated positions on the user support platform, and at least some of the exercises include moving the user support platform along the adjustable incline.
 3. The method of claim 1, wherein at least one predetermined exercise sequence includes transitions from upright prone or supine positions to seated positions and from seated positions to upright prone or supine positions.
 4. The method of claim 1, wherein at least one predetermined exercise sequence includes a transition from a seated forward to a seated backward position.
 5. The method of claim 1, wherein at least one predetermined exercise sequence includes a transition between seated and kneeling positions.
 6. The method of claim 1, wherein at least one predetermined exercise sequence includes a transition from a seated to an inverted supine position.
 7. The method of claim 1, wherein at least one predetermined exercise sequence includes a transition from an inverted supine to an upright prone or supine position.
 8. The method of claim 1, wherein at least one predetermined exercise sequence includes a transition from a base stand position to a kneeling position.
 9. The method of claim 1, wherein the first exercise position is an upright supine position and the first exercise sequence comprises squat exercises in which the user engages a foot stand to push the user support platform along the incline and arm exercises in which the user engages handles secured via a cable and pulley mechanism to an upper end of the user support platform.
 10. The method of claim 9, wherein the exercise sequence in the upright supine position comprises squat exercises, arm pullover exercises in which the user support platform is pulled up the incline, and triceps press exercises in which the user support platform is lowered down the incline.
 11. The method of claim 9, wherein the exercise sequence in the upright supine position comprises squat exercises, LAT pulldown exercises, arm pullover exercises, arm pullover with crunch exercises, and triceps press exercises.
 12. The method of claim 9, further comprising a user moving their body into a second exercise position engaging the user support platform in a seated forward position following the first exercise position a seated forward position and the user performing a series of exercises in the second exercise position comprising chest press and unilateral chest press exercises.
 13. The method of claim 9, further comprising the user moving their body into a third body position according to a predetermined third transition of the selected exercise sequence after completion of exercises in the second exercise position, and performing a selected series of exercises in the third body position.
 14. The method of claim 13, wherein the third body position is a seated backward position or a seated or kneeling lateral position.
 15. The method of claim 14, wherein the third body position is a seated backward position and the selected series of exercises in the third body position comprises rowing and biceps curl exercises.
 16. The method of claim 14, wherein the third body position is a seated or kneeling lateral position on one side followed by a seated or kneeling lateral position on the opposite side, and the selected series of exercises in the third body position comprises torso rotation, chest fly, and biceps curl exercises on each side.
 17. The method of claim 1, further comprising selecting the predetermined sequence of different exercises and body position transitions from one of the following five tables: TABLE 1 Transition Body Position Exercise sequence Cables Start Upright supine Bilateral squat, unilateral Without squat, toe out squat cables None Upright supine LAT pull down, arm With cables pullover, arm pullover with crunch, triceps press. Move to seated Seated forward Chest press, unilateral With cables forward chest press, chest stretch. Move to seated Seated Seated row, unilateral With cables backward backward seated row, biceps curl, unilateral biceps curl. Move to seated Seated lateral Torso rotation With cables lateral, 1^(st) side Move to seated Seated lateral Torso rotation With cables lateral, 2^(nd) side Move to Inverted Abdominal crunch, With cables inverted Supine Abdominal crunch with supine rotation, hamstring curl Move to Upright prone Pull-up With cables upright prone Move to Upright Supine Stretching/Cool down Without upright cables supine

TABLE 2 With or without Transition Body Position Exercise sequence cables Start Upright supine Bilateral squat, Without cables unilateral squat, toe out squat, bilateral plyometric squat, unilateral plyometric squat Move to upright side Upright side Side lying squat Without cables lying, first side lying Move to upright side Upright side Side lying squat Without cables lying, second side lying Move to upright Upright supine Toe out squat in bridge Without cables supine No position change Upright supine LAT pull down, arm With cables pullover, arm pullover with crunch and multiple leg variations, triceps press, alternating triceps press Move to seated Seated forward Chest press, chest press With cables forward with center, low, center, high variations, chest press. Transition to Seated or Torso rotation, torso With cables seated/kneeling kneeling lateral rotation with variations, lateral, first side chest fly, biceps curl Transition to Seated or Torso rotation, torso With cables seated/kneeling kneeling lateral rotation with variations, lateral, second side chest fly, biceps curl Move to seated Seated Seated row, unilateral With cables backward backward seated row, high elbow row, biceps curl, alternating biceps curl, biceps curl, hip abduction. Move to inverted Inverted supine Crunch without and With cables supine with rotation, hamstring curl Move to upright Upright prone Pull up With cables prone Move to upright Upright supine Stretch, cool down supine

TABLE 3 With or without Transition Body Position Exercise sequence cables Start Upright supine Bilateral squat, Without unilateral squat, bridge cables squat No position Upright supine LAT pull down, arm With cables change pullover, arm pullover with crunch, triceps press. Move to seated Seated forward Chest press. With cables forward Move to seated Seated Seated row, unilateral With cables backward backward seated row Move to seated Seated lateral Seated torso rotation With cables lateral (first side) (first side) Move to seated Seated Seated biceps curl, hip With cables backward backward abduction Move to seated Seated lateral Seated torso rotation With cables lateral (second side) (second side) Move to inverted Inverted supine Hamstring curl, bent With cables supine leg incline crunch Move to upright Upright prone Pull up With cables prone Stretch, cool down

TABLE 4 Body Transition Position Exercise sequence Cables Start Base stand Lunges facing tower, Without facing forward, facing cables lateral. Move to kneeling Kneeling Torso rotation With cables lateral, first side. lateral Move to kneeling Kneeling Torso rotation With cables lateral, second side. lateral Move to kneeling Kneeling Kneeling high elbow row With cables backward backward Move to kneeling Kneeling Inverted tuck, single leg With cables inverted inverted inverted tuck Move to kneeling Kneeling Horizontal shoulder With cables lateral lateral abduction, torso rotation with angle variations Move to seated Seated Static equilibrium chest With cables forward forward press Move to prone Prone Push up With cables Move to upright Upright Bridge squat With cables supine Supine Move to squatting Squatting Skiing With cables Stretching/Cool down Without cables

TABLE 5 Transition Body Position Exercise sequence Cables Start Upright supine Bilateral squat, unilateral Without squat, bilateral heel raise, cables unilateral heel raise, toes out squat, plyometric skiing. Move to seated Seated Seated row, biceps curl, With cables backward backward reverse fly, seated shoulder extension Cardio routine Move to Upright prone Pull-up With cables upright prone Move to Inverted supine Hamstring curl, bent leg With cables inverted supine incline crunch Cardio routine Move to seated Seated forward Chest press, static chest With cables forward press. Move to seated Seated lateral Torso rotation With cables lateral, 1^(st) side Move to seated Seated lateral Torso rotation With cables lateral, 2^(nd) side Move to seated Seated lateral Horizontal shoulder With cables lateral, 1^(st) side abduction Move to seated Seated lateral Horizontal shoulder With cables lateral, 2^(nd) side abduction Cardio routine Move to Upright Supine Pullover crunch, triceps With cables upright supine press down, cross body pullover crunch Upright Supine Stretching/Cool down Without cables

the user positioning their body on the user support platform in the first body position from the selected table, performing the first exercise series from the selected table, moving their body between the selected sequence of body positions in the selected table at each transition following the first exercise series and performing the selected series of exercises in each new body position following the respective transitions before moving to the next body position until the selected sequence of body positions and exercises in the selected table is completed.
 18. The method of claim 1, wherein the exercise device includes one or more cables extendable through first and second pulleys and releasably coupled to the user support platform for movement of the support platform along the adjustable incline through cable movement, and at least one transition further comprising the user coupling or uncoupling the cables from the user support platform prior to engagement of the user support platform in the next body position.
 19. The method of claim 1, wherein at least one of the predetermined exercise sequences further comprise exercises using accessories attached to the adjustable incline device, and at least one transition further comprises the user attaching a selected accessory to the adjustable incline device, the accessories being selected from the group consisting of at least a press bar, a toe bar, retractable dip bars, a grip pull-up bar, a squat handle bar, a weight bar, and a foot stand. 